Monday 12.1.14 Competitor WOD

Max Effort Lower

Strength

1RM Snatch Grip Deadlift

WOD

“Hair of the Dog”
12min AMRAP
5-10-15-20-25….. Wall Balls
**Between each round complete
1 rd.
6 Deadlift (135,95)
3 Hang Power Cleans

Special Strength

3×10( L+R=1) Step Ups Against micro band + Max Weight

Abs/Core

8RM Barbell Overhead Sit Ups

Finisher/Recovery

3 Rounds
25 banded good mornings
25 hip extensions

 

By | 2016-10-20T15:19:35-04:00 November 30th, 2014|Uncategorized|Comments Off on Monday 12.1.14 Competitor WOD