2018-07-30 WOD

WARM
std warmup
100m run
KB swings/SDHP warmup 35#

MAIN

A. Work to a heavy 3-rep max deadlift
warm: 10x75, 8x95, 6x135, 4x185, 3x225
main: 3x 275, 2x305, 1x315

B. 4 rounds - total reps each round
{
1 min burpee box jumps
1 min air squats
1 min DU's
1 min KB SDHP 53#
}
1: 09 21 70 24 = 124
2: 10 30 55 24 = 119
3: 09 30 58 24 = 121
4: 09 35 55 23 = 122

I added:

C. 3 rounds, not for time
{
5 hanging leg raises
10 GHD situps
1 HSHold ~20s for balance
}