CC 10/9/14

Warm Up

Kneeling Jump - Max Height

Strength

Back Squat @80% - 10x2

\\ 275lb

Conventional Deadlift 2" Block Pull - 1RM

\\ 435lb

Accessory

GHD Back Extension with SSB - 8RM

\\ Scaled to plate, 33lb

SSB Alternating Lunges - 3x10 Per Leg

\\ 160lb

Barbell Hip Bridges - 3x15

\\ 135lb-145-155

Core

Decline DB Overhead Sit Ups - 10RM

\\ Subbed GHD for decline bench, 55lb

WOD

For Time:

15 Cleans (155 lbs/100 lbs)

30 Toes-to-Bar

30 Box Jumps (24″/20″)

15 Muscle-ups

30 Dumbbell Push Press (40 / 25 lb)

30 Double-unders

15 Thrusters (135 lbs/95 lbs)

30 Pull-ups

30 Burpees

300′ Overhead Walking Lunges (45 lbs/25 lbs)

\\ 26:33 - subbed 100 lunges for 300' walking lunges

Finisher

100 Seated Band Leg Curls

\\ Blue band