2017-11-28 WOD

WARM
std warmup

MAIN

A. 3 rounds, not for time
{
5 OH Squat (45, 45, 75#)
6 pushups
7 pullups
}

B. CF Open 15.2 (also 14.2)
each round consists of 3 minute time cap. Finish required work, get to rest to 3 min mark and then move on to next set.
{
10 OHSquat 95#
10 C2B Pullups
10 OHSquat 95#
10 C2B Pullups
}
[I basically made it just under the wire, but with a couple questionable reps, so scaled weight for next round. If recording a score, it'd be 40 - way worse than last year]
{
12 OHSquat 75#
12 Pullups (stopped there)
}

C. 5 rounds for time
{
5 Deadlift 185# (Rx was 225#)
5 Burpee over bar (bar facing)
}
4 min even

I added:

D. 3 rounds, not for time
{
15 banded face pulls
15 banded good mornings
10 GHD situps
}

E. 3x HSHold - freestand practice