Friday 1.30.15 Competitor WOD

Coach Daniel

Dynamic Effort Upper

Strength

Power Jerk (8×2 @ 80% 1RM)

WOD

1/2 “Hansen”
5 Rounds
15 KB Swings (70,55)
15 Burpees
15 GHD Sit Ups

Special Strength

3×8 Bent Over Wide Grip Barbell Rows
http://conjugatefitness.wistia.com/medias/eenou3301c

Special Strength

3 x 20 Banded LAT Pull Downs
**attach bands to rig, sit on floor

Abs/Core

4 x 30sec. PVC paddling
http://conjugatefitness.wistia.com/medias/tcneoqmhc7

Finisher/Recovery

100 Banded Face Pulls
http://conjugatefitness.wistia.com/medias/9zdgrgkkqq