Friday 8.14.15 Competitor WOD

Max Effort Upper

Strength

Sumo Deadlift High Pull (1RM – Less than 10 reps past 50% )

WOD

“Half Baked”
4 Rounds
20 Wall Balls (20,14)
Cal Assault Bike (16,14)
200m Run Forward
200m Run Backward

Special Strength

3 x Max Reps Strict Press (75,55)

Special Strength

4×8 Barbell Bent Over Row

Special Strength

4RM Ring Pull Up

Midline

3×15 DB Overhead Sit Ups
**anchor feet, 1 DB

Finisher/Recovery

100 Banded Up Right Rows
**Fast!

 

By | 2016-10-20T15:16:21-04:00 August 13th, 2015|Uncategorized|Comments Off on Friday 8.14.15 Competitor WOD