2017-09-08 WOD

WARM
std warmup

MAIN

A. 3 rounds, not for time
{
15s banded quad stretch
20s kb goblet squat hold 36#
}

B. 3-3-3 Back Squat clusters, 75-80% 20s/3min
warm,: 5x45, 5x95, 5x135
main: 3 x 3-3-3 @ 185 (only 65%, but back still a bit tweaked, so didn't push too hard)

C. 5 rounds for time
{
10 plate hops
10 OH Plate Lunge 15"
15 cal row
}
time: ~12min

I added:

D. TuckFrontLever work
3/side, ~5s each