Thursday 9.10.15 Competitor WOD

Coach Daniel

No Max Effort this week, prepare for “The CrossFit Total” on Saturday

Dynamic Effort Upper

Strength

Power Clean (5,5,3,3,2,2,1,1@ 70% 1RM)
**These reps are not TNG, reset each at the bottom of each rep.
**Perform as EMOM

Strength

Shoulder Press (1×8 @ 70% + micro band tensnion )

WOD

“Ring Row Fran”
21-15-9
Thrusters (95,65)
Elevated Strict Ring Rows

Special Strength

4×8 Barbell Upright Row

Special Strength

3 x Max Reps Banded Pull Ups

$ Out

100 Barbell Side Bends

Finisher/Recovery

3 x Max Banded Floor Press