Thursday 1.22.15 WOD

Max Effort Upper


Front Rack Hold (3 x max time @ 110% 1RM Clean, take from rack)
Score total seconds in reps category


“Enuff Z’Nuff”
On a 15min Running Clock
1000m Row
–Then AMRAP–
2 Rope Climb
10 KB Swings (55,35)
30 Dubs (x3)
**1 Rope Climb = 3 ring rows
**Score total rounds + Reps of rope climbs, swings and dubs

Extra Credit

50 GHD Back Extentions