2017-09-16 WOD

WARM
std warmup
200m run

MAIN

A. 3 rounds (not for time, just for activation)
{
30s plank hold
10 ball slams
5 tuck jumps
}

B. 20 min AMRAP, (w partner. one does DU while other tackles other movement - worked out do 1 round of either kbs or situps while other did DU
{
50 DU (pace setter)
20 KBS 53# (I switched to 36#)
20 situps
}
28 rounds - which meant 14 each of DU, 7 each of KBS and situps. 700 DU, 140 KBS, 140 situps

C. work to a heavy Power Clean and push jerk
warm: several rounds w empty bar, 3x75, 3x95
main: 3x115, 3x135, 2x155, 2x165, 1x175, 1x185(fail)

I added;

D. 3 rounds, not for time
{
1 HSHold, for balance
1 Strict MU
}