Tuesday 7.21.15 Competitor WOD

Dynamic Effort Lower

Strength

Front Squat (6×3 @ 70% 1RM, w/ 3sec. pause in bottom)

WOD

Happy 40th Birthday Shannon Sofield
Happy 37th Birthday Jenn Sofield
Happy 3rd Anniversary Shannon & Jenn!
40 Dubs (x3)
37 K2E
40 Lunges, front racked (185,115)(L+R=2)
37 Front Squats (185,115)
40 K2E
37 Dubs
**20min time cap

Special Strength

3×10 Back Racked Banded Step Ups
**3×10 each leg

Special Strength

6×6 GHR with 5# plate behind head

$ Out

3×50 Standing Heavy Banded Crunches and

Finisher/Recovery

4×15 Reverse Hypers With Bent Knee

By | 2016-10-20T15:16:46-04:00 July 20th, 2015|Uncategorized|Comments Off on Tuesday 7.21.15 Competitor WOD