Max Effort Lower
Strength
Front Squat (1RM – less than 10 reps after 50%)
WOD
“Doctor Deltoid”
2 Rounds of the below, with 3min rest in between rounds
–In 3min Complete–
25 KB Swings (55,35)
15 Burpees
AMRAP Hang KB Snatches in remaining time
1min Rest
–In 3 minutes Complete–
25 KB Swings (55,35)
15 Burpees
AMRAP Hang KB Clean and Jerks from the hang in the remaining time
1min Rest
–In 3 minutes complete–
25 KB Swings (55,35)
15 Burpees
AMRAP KB Goblet Squats in the remaining time
** Score total Snatches + C&J + Goblet Squats
–In 3min Complete–
25 KB Swings (55,35)
15 Burpees
AMRAP Hang KB Snatches in remaining time
1min Rest
–In 3 minutes Complete–
25 KB Swings (55,35)
15 Burpees
AMRAP Hang KB Clean and Jerks from the hang in the remaining time
1min Rest
–In 3 minutes complete–
25 KB Swings (55,35)
15 Burpees
AMRAP KB Goblet Squats in the remaining time
** Score total Snatches + C&J + Goblet Squats
*Last completed 9.30.14
Extra Credit
100 heavy banded ab crunches