Thursday 4.16.15 Competitor WOD

Dynamic Effort Upper


Floor Press (6×4, build to heavy set without failure)


Running “Jackie”
800m Run
50 Thrusters (45,35)
30 Pull Ups

Special Strength

4×8 1 arm DB Row
**Build to a heavy set of 8

Special Strength

3 x max reps fat bar strict  pull ups with thumb untucked


Hollow Rocks, rest as needed between sets
30sec. max reps
25sec. max reps
20sec. max reps
15sec. max reps
10sec. max reps
5sec. max reps


3x1min Bench Press w/ Hanging KBs – Static hold at half range of motion, 3×1 Minute
**Go heavy