Friday 3.13.15 Competitor WOD

Coach Daniel

Max Effort Upper

WOD

“CrossFit Games Open 15.3”
14-Minute AMRAP of:
7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders

Strength

Bench Press (1RM Close Grip with micro band )

Special Strength

3 x Max Reps close grip floor press @ 50% 1RM Bench press

Special Strength

4×10 DB Roll Back Extensions on Floor

Midline

3×50 standing heavy band crunches

Finisher/Recovery

100 Banded Push Downs