2017-08-29 WOD

WARM
std warmup

MAIN

A. 3 rounds
{
5 KB Press/side 26#
5 KB bent over row/side 26#
10 plank shoulder taps
}

B. Strict OH Press clusters 4-4-4 20s/3min
warm: 5x45, 5x45
main: 4-4-4 @ 75, 85, 95(for 4, then reduced to 85 for other 4-4)

C. 4 rounds for time
{
200m run
6 Hang PowerClean 95 (Rx was 8 reps at 135#, but back was a bit tweaked from yesterday so I scaled)
10 HSPU (did 10 strict first set, then 8 per round, kipping)
}
time: Forgot to note it!

I added:

D. One Arm Chinup progression
One Arm Chinup (assisted - 1-2 fingers):
3/side
2/side
1/side