2019-01-29 WOD

WARM
std warmup

MAIN

A. Activation - 3 rounds, not for time
{
3 OH Press, 3 Push Press, 3 Push Jerk (45, 95, 95)
5 Deadlift 95#
3 box jumps 24"
}

B. CF Open 13.3. 10 min amrap
{
5 Push Jerk 115#
10 Deadlift 115#
15 box jumps 24"

}

6 rounds + 5 push jerks + 1 deadlift = 186 reps

In 2013 I did 190 reps, but stepups were allowed and I did box jumps, so calling this an improvement.

I added

C. 2 rounds, not for time

{
12 GHD situp

12 weighted GHD Back Extensions

}

D. 3 rounds, not for time

{

5 weighted jefferson curls 26#

3 slow strict pullups

}

E. 3 rounds, not for time

{

1 HSHold ~10s

1 strict MU

}