Friday 4.24.15 Competitor WOD

Max Effort Upper


Snatch (1RM – Less than 10 reps past 50%)


Beware Of The Dark Side (AMRAP – Rounds and Reps)
12min AMRAP
1 Rope Climb
3 Bar Muscle Ups
5 Snatches (135,95)

Special Strength

6×3  Koklov Press
**Build across

Special Strength

4×8 Snatch Grip GHD Good Morning

$ Out

4 x max time “L” hang static holds
**Modification – knee raise static holds with feet in front of knees


1 mile sled pull