Sunday 5.31.15 Competitor WOD

Max Effort Lower

Strength

Banded Deadlift (3RM – Less than 10 reps past 50%)
** Green Band: > 300 # conventional DL
** Blue Band: < 300 # conventional DL

3RM – This is not a touch and go, stop at the bottom and reset

WOD

“Give N Take”
5 Rounds
10 Thrusters (95,65)
10 Front Racked Lunges (95,65)(L+R=2)
10 Burpees

Special Strength

3×20 Good Mornings

Special Strength

4×20 Banded Belt Squat Walking on 6″ Foam Pads
**Attach KB to Dip Belt, 20 steps total

Midline

3×15 AB Fallouts

Finisher/Recovery