Wednesday 6.17.15 Competitor WOD

Dynamic Effort Lower

Strength

Banded Deadlift¬†(6×3 @ 40% + Band tension )
** Green Band: > 300 # conventional DL
** Blue Band: < 300 # conventional DL

WOD

“Prodigious Outlaws”
5 Rounds
10 Unbroken T2B
15 Calorie Row
20 Unbroken Wall Balls (20,14)
**Rx = Unbroken T2B and Wallballs
**20min time cap

Special Strength

6×3 Sumo Deadlift from 4″ blocks
**Heavy
https://conjugatefitness.wistia.com/medias/28s9pgz093

Special Strength

¬†6×6 Box Squat @ 50% 1RM into soft foam

Special Strength

3×10, Each Leg Barbell Lateral lunges onto a 12″ box

Midline

Pallof Press, 100 each side
https://youtu.be/zo_olew7tKA

Finisher/Recovery

4×12 Reverse hyper, each leg