8.24.15 Competitor WOD

Max Effort Lower

Strength

Overhead Squat (3RM)
**Take from rack, no more than 10 reps after 50% 1RM

WOD

“Scrapple”
40 Cal. Assault Bike
40 Front Squats (115,75)
40 Cal. Row
40 Back Squats (115,75)
**No time cap

Special Strength

1RM Sumo Deadlift Block Pull
4″ blocks & blue band

Special Strength

4×10 Each Leg Lateral Lunge

Midline

4×10 Barbell Roll Outs
barbell-rollout_1

Finisher/Recovery

Farmers Carry – Max Weight
6×50 Meters with Turn Around @halfway

 

By | 2016-10-20T15:16:12-04:00 August 23rd, 2015|Uncategorized|Comments Off on 8.24.15 Competitor WOD