Thursday 7.9.15 Competitor WOD

Max Effort Lower

Strength

Deadlift (1RM – Less than 10 reps past 50%)
**Set a 5# PR and STOP

WOD

“Nancy”
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

Special Strength

6×8 Sumo Stiffed Legged Deadlift

Special Strength

4×15 Belt Squat
**Use dip belt and stand on boxes

Midline

3×20 Sit Ups w/ single DB overhead

Finisher/Recovery

3×12 Reverse Hyper, heavy

 

By | 2016-10-20T15:16:54-04:00 July 8th, 2015|Uncategorized|Comments Off on Thursday 7.9.15 Competitor WOD