Tuesday 8.4.15 Competitor WOD

Dynamic Effort Lower


Front Squat (8×2 @ 80% 1RM with 3sec. pause in bottom)


“Fight or Flight….”
21 Squat Cleans (95,65)
400m Run
21Pull Ups
21 OHS (95,65)
21Pull Ups
400m Run
21 Squat Cleans
**20min time cap

Special Strength

3x Max Reps Sumo Semi-Stiff Legged 2″ Deficit Deadlifts @50% (DL 1RM)

Special Strength

3×30 Reverse Hypers

Special Strength

3×30 each side  Reverse Hyper  Glute Partials


4 x Max Time Hollow Rock holds with 5# plate overhead


100 Banded Adductions