Monday 6.29.15 Competitor WOD

Coach Daniel

Dynamic Effort Lower

Strength

Deadlift (12×2 @ 45% + Band)
** Green Band: > 300 # conventional DL
** Blue Band: < 300 # conventional DL

WOD

“Tasmanian Pain Coaster”
10-8-6-4-2
Deadlifts (225,155)
30 Dubs (x3) after each round

Special Strength

6×6 Glute Ham Raise

Special Strength

10×2 Squat Cleans @ 50% + Micro Band
**Purple Band

Midline

3x1min Weighted Plank
**Heavy

Finisher/Recovery

100 Calorie Row
**Every 25 Cals stop and complete 10 HSPU