CC 11/6/14

Strength:
Front Squat to Low Box (normal foot stance) @50% Bar Weight + 25% Band Tension - 10x2

165lb, singled red bands, no box

Sumo Deadlift Against 30% Band Tension - 1RM
405lb, singled green bands, straps

Accessory:
GHD Back Extensions w/SSB - 8RM

65lb

Front Loaded SSB Step Ups - 10RM Per Leg
95lb

Glute Ham Raises - 3x12
Done

Core:
Heavy Band Static Ab Holds - 1 Minute Middle, 30 Seconds Per Side. 3 Sets.
Black band

WOD:
5 Rounds:
Calorie Row (20/15)
7 Back Squats @Bodyweight
10 Burpees
14 Alternating DB Snatches (70/50)

22:58, 165lb squats

Finisher:
Reverse Hypers @50% of 1RM Back Squat - 3x30

120lb, 150, 160 (rx 170)