2018-01-24 WOD

WARM
std warmup

MAIN

A. 5x5 Front Squat
warm: 10x45
main: 5x95, 5x115, 5x135, 5x155, 5x175

B. 20 min EMOM
first 10 min:
{
Even: 14 cal row (Rx was 15 cal but I stopped at 50sec)
Odd: 10 HSPU (2 sets unbroken, others broken, but ALL strict!)
}
second 10 min:
{
15 cal Airdyne
12 DB Snatch 35#
}

I added;

C. 4 rounds, not for time
{
10 banded face-pulls
One arm Chinup (assisted) (3 chinups 1st round, 2 assisted one-arm per side other rounds)
}

D. 3 rounds, not for time
{
Tuck Front Lever (one leg extend, ~5sec)
Tuck Back Lever (one leg extend, ~5sec)
}