CC 11/24/14

Strength:

Front Squat to Low Box, No Bands - 1RM

320lb, 12" box  

 

Accessory:

SSB Step Ups + Max Band Tension - 3x10 Per Leg                        

70lb to 20" box, 1 red, 1 red, 2 red

 

Band Assisted Inverse Curls - 3x10

Green band to pin 4 from top of squat rack

 

Chair Deadlifts - 3x15 (stand up every 3rd rep)

145lb, 155, 155

 

Core:

Banded or Cable Oblique Twists - 4x20 Per Side

Blue

 

WOD:

3 rounds for Time:

10 Front Squats (205/135)

10 Burpee Muscle Ups                        

 

14:36

 

Finisher: 

5 Rounds:

20 Calorie Airdyne

10 Wall Balls (30/20)