Monday 9.7.15 Competitor WOD

**NO Max Effort this week, “CrossFit Total” Saturday 9.13.15 (don’t miss it!)**

WOD

“Lumberjack 20”
20 Deadlifts (275,165)
Run 400m
20 Kettlebell swings (70,55)
Run 400m
20 Overhead Squats, (115,75)
Run 400m
20 Burpees
Run 400m
20 Chest-To-Bar Pull-ups
Run 400m
20 Box Jumps (24,20)
Run 400m
20 Dumbbell Squat Cleans (45,25)
Run 400m

Special Strength

3×10 Single Legged Barbell Hip Bridges

Special Strength

3×8 Band Assisted Inverse Curls

Special Strength

3×15 Reverse Hypers

Midline

3x20sec. GHD Static Hold/Banded Oblique Twists

Finisher/Recovery

1600m Sled walk for recovery
By | 2016-10-20T15:16:01-04:00 September 6th, 2015|Uncategorized|Comments Off on Monday 9.7.15 Competitor WOD