Tuesday 3.10.15 Competitor WOD

Dynamic Effort Upper


Press Complex (@ 75% 1RM strict press + 5#)
**3×5 Strict Press, 3×5 Push Press, 3×5 Power Jerk
**If you fail to complete all of the strict press or push press, stop decrease weight by 5# and continue with 3×5 power jerk


“Doctor Doom”
In 20min Complete:
800m Row
30 Clean and Jerks (135,95)
800m Run

Special Strength

Special Strength

8 x Max Reps Strict Pull Ups + micro band tension w/ full deload at bottom


4×10 Barbell Roll Outs


100 Banded Straight Arm Pull Downs