2017-11-17 WOD

WARM
std warmup
4x airdyne sprints 10s,15s,20s,30s

MAIN

A. 5x8 Back Squat ~50%
(I went light and worked up to just under that)
8x45,
8x95, 8x115, 8x135, 8x155, 8x175

B. 5 sprint sets, 2min b/t
{
9 burpees
40m sprint (10x4)
5 Devil's Press 2x20#
}
~1min each

Accessory work

C. 3 rounds, not for time
{
12 GHD back extensions
6/side DB bench press 31x1
8 BB row 65#
1 slow strict MU
}

D. 1 strict barmu