2018-05-09 WOD

WARM
std warmup
3 rounds
{
6 pullups, strict
10 pushups
20 s Superman
10 s hollow hold
}

MAIN

A. "Mr Joshua". 5 rounds for time of
{
400m run
30 GHD situps (I scaled to 20)
15 Deadlifts 250# (I scaled to 10 reps at 225)
}
23:44

B. 4x3 OH Press
8x45, 5x75, 3x95, 3x105, 3x105

I added:

C. One Arm Chinup progression
{
2x5 strict chinup
3x2/arm One Arm Chinup (assisted)
}