2018-04-24 WOD

WARM
std warmup
200m run

MAIN

A. activiation. 3 rounds not for time
{
3 box jump 24" box from seated on 12" box
10 banded RDL's/leg
}

B. 3x6 back squat at ~70-80%
warm 5x45, 5x95, 5x135
main: 6x185, 6x185, 4x185 (65% of my 285 1rm, but I don't think that'd be my 1rm today anyhow)

B2. 1x20 back squat at 40% of that
1x20 135# (actally about 50% of 285)

C. EMOM 10
3 split jerk, building (and 1 power clean)
2x3@95, 3x3@115, 4x3@135, 1x3@155
1 min to swap weight (took me 1:30 actually)
5 min AMRAP
{
10 S2OH (push jerk) 75#
25 DU
}
got 5 rounds exactly

D. accessory. 3 rounds not for time
{
10 GHD situp
10/arm DB ext rotation 15#
1,2,3 Strict MU
20s HSHold
}