DCF 9/22/14

Strength

Front Squat + 25% Hanging Chains - 1RM

265lb + all the chains we have (~50lb)

Accessory

Safety Squat Bar Arched Back Good Mornings + Light Bands Pulling from the Front - 8RM

100lb + doubled up red bands
Barbell Bulgarian Split Squats - 3x10 Per Leg

95lb
Reverse Hypers - 3x30

25lb

 

Hard-Core

Plank Against Max Band Tension - 3x1 Minute

Bands crossed in X pattern on lowest rungs of squat rack, 2 greens, 2 greens + 1 red, 1 greens + 1 red

WOD

"Diane"
21-15-9:
Deadlift (225/155)
HSPU

4:39 or 5:39, don't remember which

Finish

400 Meter Sprint
Rest 1:1
300 Meter Sprint
Rest 1:1
200 Meter Sprint
Rest 1:1
100 Meter Sprint