Thursday 2.18.16 WOD

Dynamic Effort Lower


Sumo Deadlift (24×1 @ 50% + Band Tension )
**Record weight and band color in comments


Happy 18th Birthday Jack Dwyer.
Join Jack at the 6am Wayne workout.
“Jack’s Complex”
18 Min AMRAP
1 Clean Complex
1 Bar Complex
**Todays weight is based on your age. Start with a bar weighing 175,125 and subtract your age. This will be your working weight
**Sq Cl + Hang Sq. Cl = 1 Rep
** ‘L’ Pull Up + Kipping PU = 1 Rep

$ Out

4 Rounds 20sec on 10sec. off
Barbell Side Bends