Wednesday 7.1.15 Competitor WOD

Max Effort Lower

Strength

Front Squat (1RM)

WOD

“Penicillin”
1000m Row
–Rest 1:1–
1000m Row
–Then–
30 Squat Cleans (135,95)
**Score total time, including rest

Special Strength

4×8 GHD Back Extensions with barbell

Special Strength

8RM Stiff Legged Deadlift

Midline

4×20 Banded Oblique Twist

Finisher/Recovery

8 Rounds
Box Jumps (20,20)
x10 reps as fast as possible
Rest 1min

 

By | 2016-10-20T15:17:00-04:00 June 30th, 2015|Uncategorized|Comments Off on Wednesday 7.1.15 Competitor WOD