Friday 9.18.15 Competitor WOD

Max Effort Upper

Strength

Incline Bench Press (1RM)

WOD

“Charmed by a snake….”
12min AMRAP
12 Alternating DB Split Snatches (60,45)
15 Pull Ups
**Score rounds + reps

Special Strength

3RM Weighted Wide Grip Pull Ups

Special Strength

3×12 DB Roll Backs Extensions

Special Strength

34×6 Chest Supported Rows

$ Out

4×20 Banded DB Side Bends
**each side

Finisher/Recovery

80 Banded Reverse “Dec Pec”
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Announcement

Saturday 9.19.15 – “The Other CrossFit Total”

 

By | 2016-10-20T15:15:49-04:00 September 17th, 2015|Uncategorized|Comments Off on Friday 9.18.15 Competitor WOD