Friday 10.9.15 WOD

Max Effort Lower

Mobility

Strength

Sumo Deadlift (1RM, Ultra Wide Stance)
**stance = x2 squat

WOD

“The House of the Devil”
5 Rounds
1 Rope Climb
12 Toes to Bar
1 Rope Climb
12 KB Squat Clean (45,35)
**1 rope climb = 2 modifications
**Rotate arms as needed

$ Out

3×15 Tempo Sit Ups 3-1-1-1
3sec up, 1 sec at the top, 1 sec decent, 1 sec bottom
__________________________________

Lifestyle Challenge 10.1.15 – 10.30.15
Click Here for more details

 

By | 2016-10-20T15:15:30-04:00 October 8th, 2015|WOD|Comments Off on Friday 10.9.15 WOD