Thursday 8.26.15 Competitor WOD

Dynamic Effort Lower


Deadlift (15×1 @ 85% 1RM )
**Do not touch and go


Back Squat (1×8 @ 55% + micro band tensnion )


“Cheez Wiz”
In 13min Complete:
3 Rounds
30 Sec. Max Sit Ups
15 Deadlifts (185,115)
400m Run
**Score total sit ups and time in comments
**Choose your DL weight carefully, you will need to cycle through them quickly
**Your 30sec max rep clock starts with the first sit up of each round

Special Strength

4×8 Bulgarian Split Lunges, to a negative
**Heavy DBs or Kbs

Special Strength

4×8 Good Morning, banded
**Band so that the tension pulls you slightly forward

Special Strength

3×20 Overhead Walking Lunges, axel bar


50 Reverse Hypers


100 Banded Leg Extensions