Monday 8.3.15 Competitor WOD

Max Effort Upper

Strength

Split Jerk (3RM)

WOD

“Anti-Venom”
In 15min Complete
15 Thrusters (135,95)
30 Burpees Over Bar
60 Ab Mat Sit Ups
120 Dubs (x2)
**Score time

Strength

Bench Press (5RM + Micro Band (orange))

Special Strength

5 x Max Reps weighted Dips
**Use parallel bars
**Wear vest (20,14) or use DBs

Special Strength

3×12 DB JM Presses

Midline

Midline in ‘Finisher’

Finisher/Recovery

3 Rounds
20 Cal Assault Bike
20 GHD Sit Ups

 

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