Thursday 6.18.15 Competitor WOD

Max Effort Upper

Strength

Power Clean and Jerkย (1RM)

WOD

“Lost Legend”
10-8-6-4-2
Clean and Jerks (135,95)
**Between each round complete 2 rounds of “Cindy” 5 pull ups, 10 push ups, 15 Air Squats

Special Strength

3×8 Bench Press @ 40%1RM + band tension for speed

Special Strength

4 Rounds Max reps DB floor press
1min on, 1min off
**work at a moderate rate

Midline

100 Banded Kneeling Crunches

Finisher/Recovery

100 banded tricep extensions

 

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