Friday 12.26.14 Competitor WOD

Dynamic Effort Lower

Strength

Box Squats (6×3 2 75% 1RM)

WOD

“Forces of Nature”
Teams of 3
25min AMRAP
3k Row
30 STOH (45,35)
30 Squat Cleans (75,55)
30 STOH (105,75)
30 Squat Cleans (135,95)
30 STOH (165,115)
Max Squat Cleans (195,135)
**Split up row and reps however
**Score total reps of STOH and Squat Cleans
**One works, 2 rest

Special Strength

3×12 Snatch Pull off  3″ pads

Special Strength

3×15 Barbell Hip Bridge

Extra Credit

100 banded pull throughs

Finisher/Recovery

3×30 45 Degree Bent Knee Reverse Hypers

 

By | 2016-10-20T15:19:17-04:00 December 25th, 2014|Uncategorized|Comments Off on Friday 12.26.14 Competitor WOD