Thursday 7.23.15 Competitor WOD

Coach Daniel

Dynamic Effort Upper

Strength

Power Jerk (6×3 @ 70% 1RM, w/ 3sec. pause in bottom)

WOD

“Folsom Prison Blues”
5 Rounds
15 Power Snatches (75,55)
200m Run
**20min time cap

Special Strength

3×6 Bench Press @ 50% 1RM + micro band tension
**Conventional grip

Special Strength

4×12 DB Roll Back

Midline

3x1min Plank Against Band Tension

Finisher/Recovery

100 Banded LAT Pull Downs