Friday 7.31.15 Competitor WOD

Max Effort Upper

Strength

Hang Power Clean (3RM)

WOD

“Gangnam Style”
12min AMRAP
25 Clean and Jerks (135,95)
25 Burpees
25 Push Ups
50 AbMat Sit Ups
25 Pushups
25 Burpees
25 Clean and Jerks (135,95)
**Score total reps

Special Strength

6×3 Behind the neck strict press against micro band

Special Strength

A. 4×12 DB upright row, palm in
B. 4×20 Ring Rows, elevated

$ Out

100 Pallof Press
**each side

Finisher/Recovery

Crossover Symmetry

 

By | 2016-10-20T15:16:37-04:00 July 30th, 2015|Uncategorized|Comments Off on Friday 7.31.15 Competitor WOD