Tuesday 12.30.14 Competitor WOD

Dynamic Effort Lower

Strength

Box Squats (6×3 @ 75% 1RM)

WOD

Happy 30th Birthday Lea
3 Rounds Unbroken
30 Back Squats (75,55)
30 Dubs (x3)
30 Ab Mat Sit-ups
**Rx = Each set of 30 must be completed unbroken. If you break up the movements you can restart that movement from 1 to maintain Rx.

Special Strength

3×10 Glute Ham Raise

Special Strength

3×15 banded Kb Swings (70,55)

Abs/Core

4×20 banded sit ups

Finisher/Recovery

100 Stiffed legged sumo deadlift

 

By | 2016-10-20T15:19:15-04:00 December 29th, 2014|Uncategorized|Comments Off on Tuesday 12.30.14 Competitor WOD