Thursday 4.30.15 Competitor WOD

Dynamic Effort Upper


Bent Over Row (12×2 @ 80% 1RM)
**Superset bent over rows with pull ups


Pull-ups (12×2 banded – strict – kipping)
*Note what type of pull up you completed


20-Minute AMRAP of:
10 Push Press, 115#
10 Kettlebell Swings, 53#
10 Box Jumps, 24″

In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here

Special Strength

4×8 DB Upright Row

Special Strength

50 Weighted Ring Rows
**Use a weighted vest, feet elevated

Special Strength


4x30sec. Barbell Push Aways
**Anchor feet under dolly or DBs. Bring back to 45 degree angle, barbell on chest in bench press position. Press away as many times as possible in 30 sec.