Monday 1.19.15 Competitor WOD

Coach Daniel

Dynamic Effort Upper

Strength

Power Jerk (6×3 @ 75% 1RM)

WOD

“Satanic Panic”
3 Rounds
250m Row
10 KB Snatches, alternating (55,35)
20 Wall Balls, unbroken (20,14)
–5min rest–
21-15-9
Hang Squat Cleans (95,65)
T2B
**Score time of each workout

Special Strength

4×12 Straight-legged GHD Snatch Grip Deadlift
http://conjugatefitness.wistia.com/medias/re1edqsr40

Special Strength

3 x max reps attempt butterfly pull ups
**1min rest between sets

Special Strength

3×15 DB seated press
http://conjugatefitness.wistia.com/medias/p0yubx4tji

Abs/Core

100 sit ups with feet anchored

Finisher/Recovery

50 banded straight arm pull down