Monday 12.8.14 Competitor WOD

Dynamic Effort Lower

Strength

Back Squat (12×2 @ 85% 1RM )

WOD

Jenny (AMRAP – Rounds and Reps)
20min AMRAP
20 OHS (45,35)
20 Back Squats (45,35)
400m Run

**Score rounds + reps

Special Strength

Sumo Deadlift 3RM for max weight + double micro band tension (red)

Special Strength

3×6 band asisted inverse curls

Abs/Core

30 Strict Toes to Bar

Finisher/Recovery

100 seated banded leg curls

Announcements

12.13.14 CrossFit Holiday party @ Kelly’s Taproom 6-8pm
Taking PROGENEX Pre-Orders now! Email jenn@crossfitmainline.com with your order. Order will be placed by Friday 12/12

 

By | 2016-10-20T15:19:29-04:00 December 7th, 2014|Uncategorized|Comments Off on Monday 12.8.14 Competitor WOD