Friday 8.28.15 Competitor WOD

Max Effort Upper

Strength

Front Rack HoldĀ (3 x Max Time @ Body Weight)
**Score total seconds of longest hold

Strength

Bench PressĀ (5RM with Axel Bar + micro Band)

WOD

Happy 24th B-Day WOD Stephanie Siravo!
24,21,18,15,12,9,6,3
Calorie Row
Strict Press (75,55)
**No time cap

Special Strength

3 x Max Reps Strict Ring Push Ups

Special Strength

3 x 10 Bent Over Barbell Row

$ Out

4×18 MB Sit Up and Twist
**perform a MB sit up with your feet anchored, at the top perform a Russian twist to each side

Finisher/Recovery

100 Banded Face Pulls