Monday 6.6.15 Competitor WOD

Dynamic Effort Lower


Snatch BalanceĀ (6×3 @ 50% 1RM Snatch)
**Focus on pressing your body under the bar to squat, not the bar up


For Time:
50 Calorie Row
50 Deadlifts (135,95)
50 Wall Balls (20,14)
50 Burpees Over Bar
50 Wall Balls
50 Deadlifts
50 Calorie Row
*20 Minute Time Cap

Special Strength

Box Squat 6×3 @ 70% 1RM

Special Strength

4×8 GHR with hands behind head

Special Strength

4x1min Overhead lockout, earthquake bar
**Build across, Kbs hanging from micro bands


4x15sec. ‘L’ Hang
**Use ankle weights if you have them


3×15 Reverse Hypers @ 50% 1RM Back Squat