2017-10-06 WOD

WARM
std warmup
40 wallball passes

MAIN

A. Work to a heavy 3 rep back squat
(didn't go too heavy because back isn't 100% yet)
5x45, 5x95, 4x115, 3x135, 3x155, 3x175, 3x185

B. 4 rounds, each for time, 2 min rest
(didn't monitor time closely, each was 35-40s)
20m D-ball sprint carry 100#
10 KB Thruster (2x36)

C. Supplemental. 3 rounds, not for time
{
2x8 one legged kb deadlift
12 weighted GHD back extensions
Strict HSPU (as many as possible UB) (6,5,5)
}

D. Strict MU work
Just 3, called it a day.