2018-11-23 WOD

WARM
std warmup
40 wallball passes

MAIN

A. 5x3 back squat at 50-60%
warm: 10x45, 8x95, 6x135
main: 5x3 @ 155 (56%)

B. 1x20 back squat - AHAP for 2reps
1x20 @ 135#

C. 5 sets, each for 2 min, w 2 min rest b/t
{
40m dball carry 100#
12 DB Snatch 35# (Rx was 50#)
Burpee bar jump for remainder of 2 min, AMRAP
}
Score is number of burpees:
12, 14, 13, 12, 14


I added:

D. 4 rounds, not for time
{
1 HSHold ~10s
1 Slow strict MU ~10-12s
1/side One Arm Chinup (assisted) w slow-ish negative
}