2018-07-13 WOD

WARM
std warmup
40 wallball passes

MAIN

A. Backsquat 2x5@75%, 3x5@80% (for those that are on cycle, which I'm not)
warm: 8x45, 5x95, 5x135
main: 2x5@185 (67%), 2X3@205 (72%)

B. 7 min AMRAP
{
3x12' rope climb (I did Rx+ which was 15', for 7/9 rope climbs. 12' for other 2)
10 dips (I did Rx+ which was ring dips)
}
3 rounds even

5 min rest

C. 7 min AMRAP
{
10 pullups (10,10,6+4, 6+2+2, 5+3+2)
200m run
}
4 rounds + 5 pullups

I added:

D. 3 rounds, not for time
{
1 HSHold (w hand taps) 15s
10 GHD situps
}