Monday 6.8.15 Competitor WOD

Coach Daniel

Dynamic Effort Lower

Strength

Box Squats (1×8 @ 50% 1RM + 30#)

WOD

“Stay Puff”
–In 6min complete–
18-15-12
Deadlifts (155,105)
Burpees
–In 5min complete–
12-9-6
Back Squats (155,105)
Burpees
–In 4min complete–
9-6-3
Cleans (155,105)
Burpees
**Score total reps of each round. Score time in comments

Special Strength

4×25 Back 1/4  Squats @ 80% 1RM Back Squat
**Only squat 1/4 of the way down

Special Strength

3 x 30sec. max reps banded leg curls

Special Strength

Single 3×10 Legged Hip Bridge
**10 Each Leg

Midline

100 Sit Ups with your feet anchored

Finisher/Recovery

3×20  Banded Pull Through
**Heavy Band