2018-04-13 WOD

WARM
std warmup
40 medball toss 12#
300m row

MAIN

A. activation, 3 rounds not for time
{
5 supine medball drop-toss 12#
10 banded straight-arm lat pulldown
}

B. 4x8 Benchpress
8x95, 3x8x135#

C. (superset w above) 4x8 chinup

D. 20 min amrap
{
3 rounds Cindy (5 pullup, 10 pushup, 15 air squat)
1 heavy squat clean 155# (Rx was 225)
400m run
}
managed 4 full rounds in 20:30