2017-02-06 WOD

WARM
std warmup
2x
{
100m row
5 power snatch 75#
3 box jump 24"
}

MAIN

A. 3 rounds, each for time, 4 min rest
{
300m row
10 Power Snatch 75#
5 box jump 24"
}
times: 1:50, 2:03, 2:02

B. work to a heavy 3 rep back squat
6x75, 4x135, 3x165, 3x185, 3x215

I added

C. 100 pushups (day 18)
25, 15, 15, 10, 15, 15, 5

D. 3 strict pullups w slow negatives

E. 3 strict chinups w slow negatives

F. 3 rounds, not for time
{
HSHold for balance
5 hanging leg raises
}

G. BarMU
(Just 1, for practice)