Monday 12.15.14 Competitor WOD

Max Effort Lower

WOD 1

100 Air Squats for time

WOD 2

“Brutus”
3min AMRAP
10 Thrusters + 10 Pull Ups
– 30 sec. Rest –
3min AMRAP
10 Box Overs + 10 Power Snatches
– 30 sec. Rest –
3min AMRAP
10 Dubs + 10 Toes to Bar
**Barbell Weights; Men 75#, Women 55#**
**Box Overs Men 24″, Women 20″**
**Age Division 50+: Jumping Pull Ups and Knee Raises accepted**

Special Strength

5×5 Box Squat below parallel 50% 1Rm + micro band tension (red)

Special Strength

8×1 Sumo Deadlift @ 50% 1RM + double micro band

Abs/Core

8RM GHD Back Extenstions

Finisher/Recovery

Max reps in 5min Box Squat with earthquake bar  (55,35)

 

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