Max Effort Upper
Strength
Incline Bench Press (1RM)
WOD
“Charmed by a snake….”
12min AMRAP
12 Alternating DB Split Snatches (60,45)
15 Pull Ups
**Score rounds + reps
12 Alternating DB Split Snatches (60,45)
15 Pull Ups
**Score rounds + reps
Special Strength
3RM Weighted Wide Grip Pull Ups
Special Strength
3×12 DB Roll Backs Extensions
Special Strength
34×6 Chest Supported Rows
$ Out
4×20 Banded DB Side Bends
**each side
**each side
Finisher/Recovery
80 Banded Reverse “Dec Pec”
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Announcement
Saturday 9.19.15 – “The Other CrossFit Total”