2019-09-18 WOD

WARM
std warmup
2x100m row sprint
2x10 KBS


MAIN

Capacity test, repeat from 2017-10-16, though structure was a bit different, and I scaled weight different, so can't really compare.

A. For time
{
250m row
15 burpees
25 KBS 3/4 height 70#
15 burpees
250m row
}
5:00 even

rest 12 min

B. repeat of A.
5:11

C. Benchpress 5-3-1 moderate heavy
warm: 5x95
main: 5x115, 3x135, 1x155

D. (superset w above)
2x5 ring dip
2x4 ring dip 31x1 tempo