warmup weakness wod :
1k light row Into:
5 rds
4 bar muscle ups
15 cal bike @ high 200's for watts
1 legless rope climb (up and down)
15 GHD back extensions
10 alt leg pistols
Bar MU all unbroken and perfect no more funny arm.
A. Hang clean x 2 + jerk; build
155
B. Front SqT 3RM w / 3 second pause
178
C. 500m row x 6 rest 3 min @ 1:58 pace
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