2017-11-24 WOD

WARM
2 min airdyne
std warmup

MAIN

A1. 5x8 Back squat @ 60%
warm: 5x45, 5x95
main: 5x135, 5x135, 5x155, 5x155, 5x155

A2. (Superset w above, after 30s rest). 20m (10/side) walking lunge w 36# KB overhead

B. 4 rounds:
{
12 benchpress BW or 70% (I did less than that: 115#) (12, 10, 8,8)
rest 30s
max rep unbroken strict pullups (4,4,3,3)
rest 30s
max rep unbroken dips (10,8,8,6)
2 min rest
}

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C. Went and did an hour of yoga later in the afternoon