Wednesday 6.10.15 Competitor WOD

Dynamic Effort Upper

Strength

Behind The Neck Jerkย (12×2 Push Jerk)

WOD

“Jazz Hands”
75 Kettlebell Swings (55,35)
2K Row
75 Kettlebell Swings (55,35)

Special Strength

3×12 Seated Military Press With Barbell
**set J hooks up so they are at shoulder height when seated on bench, press up and against rack

Special Strength

4 x Max Reps Banded Strict Pull Ups
**Micro band

Midline

3×20 Banded Oblique Twist
**on knees

Finisher/Recovery

4×20 Banded LAT Pull Down

 

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