2019-01-26 WOD

WARM
std warmup
500m row

MAIN

A. Activation. 3 rounds, not for time
{
3 box jump (30", 34", 38")
30 DU
1 legless rope climb 12'
}

B. 5 round for time, 12 min cap
{
200m run
15 pullups
8 HSPU (Rx was 10)
4 Deadlift 185# (Rx was 5 reps, 60% - this was about 50%)
}
4 rounds even at time cap

6 min rest

C. 5 round for time, 12 min cap
{
30 cal AirDyne
20 KBS 53#
10 Goblet Squat 53#
}
3 rounds plus 24 cal