2017-09-18 WOD

WARM
std warmup
250m row

MAIN

A. Activation. 3 Rounds
{
6 Single leg Glute Bridge w/ 2sec hold at top
8 KB RDL
4 Box Jump
}

B: Deadlift (5-3-3-2-1-1)20mins
DL (*Build to a heavy 1RM for the
day.
95x5, 135x5, 185x5,
225x3,  275x3,
305x1, 325x1, 345x1fail

C: Metcon (Time) - 21-15-9
{
Toe to Bar
Double unders
}
time: 3:21

D. (accessory work) - 2 rounds
{
5 weighted ring pull up strict (26#)
10 ring push up w/turnout
3 Goblet squat w/2s hold at bottom
}

E. OH press
45x3, 65x3, 75x3, 85x2, 95x1, 115x1fail, 105x1fail