Monday 7.20.15 Competitor WOD

Max Effort Upper


Floor PressĀ (3 x Max Reps in 1min @ 50% 1RM)
**Score lowest round
**Everyone will go at the same time, 3min rest in between each round


“Downward Spiral”
3x 5min AMRAPS
3 Hang Power Snatches (95,65)
6 Push Ups
9 Air Squats
**2min rest between each round
**Score lowest round + reps

Special Strength

3RM Shoulder press @ 50% 1RM + earthquake bar

Special Strength

5RM Close Grip Bench Press

Special Strength

3×8 DB Kickbacks, knee supported
**each side


4×12 Strict Knees to Elbows


Crossover Symmetry