Tuesday 1.13.15 Competitor WOD

Coach Daniel

Dynamic Effort Upper

Strength

Power Jerk (6×3 @ 70% 1RM )

WOD

“YOLO”
5 Rounds
5 Power Cleans (135,95)
4 Front Squats
3 Push Jerks
2 Bar Muscle Ups
**1min Rest, mandatory at the end of each round
**Score your slowest round
**20min time cap

Special Strength

3 x 12 Banded Strict Pull Ups with micro band
**rest 2min between each attempt
http://conjugatefitness.wistia.com/medias/34hkngiomm

Special Strength

3 x 15 inverted barbell row
**feet on bench

Abs/Core

3×20 Ab Fall Outs
http://conjugatefitness.wistia.com/medias/pbdskvq268

Finisher/Recovery

100 Banded Pull Aparts

Announcements

Saturday, 1.17.15 – Happy Hour and Auction