2019-09-25 WOD

WARM
2 min Airdyne warmup
std warmup

MAIN

A. 10 min AirDyne for cals (capacity test)
174 cal

B. Work to a heavy 3 rep back squat
5x45, 5x95, 4x115, 3x135, 3x165, 3x185, 3x205

C. 20 rep back squat AHAP
20 @ 135#

I added

D. 3 rounds, not for time
{
10 banded face pulls
5/side KB OH Press 26#
}

E. 3 rounds, not for time
{
10s HSHold
1 Strict MU
}

F. 3 rounds, not for time
{
5 ab wheel roll out (from knees)
}