2017-10-09 WOD

WARM
std warmup
3 min airdyne moderate pace

MAIN

A. 3 rounds, not for time
{
3 Box Jump 30"
10 RDL 45#
10 banded good mornings
}

B. 10x2 Deadlift - start at 70% and build (70% for me is 265, but my back's still tweaked so I went light)
135x3, 165x3, 175, 185, 195 (all sets 2 reps each)

C. 12 min amrap
{
10m walking OH lunge  (35# plate)
10 Burpee to plate
5 pistols/side
}
6 rounds even

Accessory work

D. 3 rounds, not for time
{
10 weighted back extensions
5 strict T2B
30s weighted pike stretch
}

E. MU work
2 strict, called it a day.