Sunday 6.21.15 Competitor WOD

Max Effort Upper

Strength

Shoulder Press (3RM)

WOD

“The Son of Man”
3 Rounds
100m Row
10 KB Swings (55,35)
200m Row
20 KB Swings
300m Row
30 KB Swings
**Damper set at 10

Special Strength

Weighted Strict Pull Ups 5×8

Special Strength

4×12 Bent Over Row, Chest Supported
**Set bench on x2 12″ boxes

$ Out

4×20 Banded Side Bends
**Each Side

Finisher/Recovery

100 Banded, Seated LAT Pull Down

 

By | 2016-10-20T15:17:06-04:00 June 20th, 2015|Uncategorized|Comments Off on Sunday 6.21.15 Competitor WOD