Friday 2.13.15 WOD

Max Effort Lower

Strength

Deadlift to a 2″ negative¬†(1RM)
Stand on a 2″ Foam Pad

WOD

“Ecto-1”
3 Round
20 KB Swings (55,35)
15 Toes to Bar
10 Front Squats (115,75)
–3min rest–
2 Round
15 KB Swings
10 Toes to Bar
5 Front Squats
–3min Rest–
1 Round
100 Dubs (x2)
**Score time minus rest. 26min time cap

Extra Credit

3×30 banded ab crunches