2017-09-11 WOD

WARM
std warmup
150m row
20 lunges
150m row
10 pushups
250m row

MAIN

A. 3 rounds, not for time
{
5/side glute bridges
10 good mornings w bar
10 banded lat pulldowns
}

B. 3x10 deadlift at 40/50/60% (deload week)
warm: 45x10, 95x10
main: 115, 135, 155x10
(still tweaked a bit in the back, so this was 30, 36, 41%

C. 3 rounds for time
{
2 strict MU (Rx was 5 mu, Rx+ was 5 strict)
10 box jump 30" (Rx was 32")
200m pinched plate carry (2x25")
}
time: 12:00

I added:

D. 3x HSHold