2019-12-02 WOD

WARM
std warmup
several of each movement below
500m row

MAIN

Capacity test (did same back on Sept 16)
}
A. 4 min row for cals
76

1 min rest

B. 3 min max reps pullups
41

1 min rest

C. 2 min max reps BW squat (165#)
17 reps

1 min reps

D. 1 min max reps S2O (Push Jerk) 135#
9 reps
}
Total = 143 Last time was 139 (70, 41, 16, 12)

I added some calesthetics supplemental work that I'm going to start doing

3 rounds, not for time
{
2 bar false grip hang, about 2 sec each
2 HS Hold ~5s for balance
2 HSPU negative, wall-facing
}