Thursday 3.12.15 WOD

Dynamic Effort Lower

Strength

Sumo Deadlift¬†(6×3 Sumo Deadlift @ 55% 1RM + Band Tension)
 >300# 1RM green band
<300# 1RM blue band

WOD

“Black Mamba”
In 20min Complete:
–800m Run–
Then,
10 Front Squats
20 Hang Power Cleans
30 Deadlifts
40 Double unders (x3)
**135, 95 across all movements
**Score time

Extra Credit

100 Sit Ups –¬† feet anchored