2018-03-13 WOD

WARM
std warmup

MAIN

A. 3x8 box squats (back squat to box)
5x45,, 8x95, 8x115, 8x115

B. For time, 16 min cap
{
1000m row
50 wallball 20#
40 pullups (I scaled to 20 to spare my tendonitis)
30 burpees
20 HSPU (10 strict, 10 kipping)
10 Power Cleans 135# (Rx was 210)
}
time: 14:50 (but scaled pullups and clean weight)

I added

C. 3 rounds, not for time
{
8 pendlay rows 21x1 tempo 75#
8/arm DB bench 31x1 temp 25,30,30#
12 GHD Back extensions
}