Friday 8.7.15 Competitor WOD

Max Effort Lower

Strength

Snatch (1RM РNo Hook, No Foot)

Strength

Deadlift to a 2″ negative¬†(3RM, banded)
Stand on a 2″ Foam Pad

WOD

3 Rounds of “Kelly”
400m Run
30 Box Jumps (24,20)
30 Wall Balls (20,14)
**No time cap

Special Strength

3×8 GHR w/ 5# behind plate

Special Strength

3×8 Each Leg, Front Loaded Barbell Banded Step Ups (20,16)

Midline

3 Rounds
25 Hip Extensions
25 Banded good Mornings
25 Banded Ab Crunches

Finisher/Recovery

Superset:
3 Rounds
15 Reverse Hypers
25 Banded Leg Curls
25 Banded Leg Extensions