2018-01-09 WOD

My nightmare WOD from 16-17 Opens. I scaled DL's due to a tweaky back, so it wasn't too bad.

WARM
std warmup
20 medball toss
Airdyne sprints (~40 cal total)

MAIN

A. Activation. 3 rounds, not for time
{
8 KB Thruster (4/arm) 36#
8 KB SDHP 36#
8 KBS 36#
}

B. CF Open 17.4 (16.4). 13 min AMRAP of
{
55 Deadlift 225# (I scaled to 155#)
55 wallball 20#
55 cal row
55 HSPU
}
Got to the HSPU and did 5,4,3,3 (15). So 180 reps, scaled.

Accessory:

C. Strict MU
1,2,2

D. 3 rounds, not for time
{
30s weighted plank 25#
10 Weighted GHD back extension 25#
}