2018-07-14 WOD

Beefed it up today. Rx'd a workout rather than splitting w partner; and added some stuff before and after.

WARM

1000m row (~4min)
std warmup
weighted ball drills
shuttleruns (2 sets)

MAIN

A. 5x5 benchpress at ~70%
warm: 10x45, 10x95
main: 5x5 @ 135#

B. (superset w above) 5x10 Banded Hollow Rock Pulldowsns

C. "Kelly" 5 rounds for time
{
400m run
30 box jump 24"
30 wallball 20#
}
split times: 5:05, 10:45 (5:40), 17:35 (6:50), 23:42 (6:07), 31: 25 (7:43)
time: 31:25 (PR is 28:55)

I added:

D. 3 rounds, not for time:
{
15s HSHold
1 strict L-sit MU
}