CC 12/22/14

Strength:

Box Squat with Buffalo Bar + ~15% Band Tension from Front + ~15% Hanging Chains - 1RM

290lb to 12" box + 25lb plate with singled red bands in L configuration, anchor bands with DB next time for more front loading tension.

 

Accessory:

Band Assisted Inverse Curls (2 sec. pause at bottom) - 6RM (least amount of band assistance as possible)

Green band at -8 pin

 

Snatch Grip 3" Block Pull - 3x12

3x225lb + straps

 

Barbell Hip Bridge - 3x15

3x165lb

 

Core:
GHD PVC Paddling - 3 Sets: 30 sec backwards, 30 sec forwards

 

WOD:

5 rounds:

1:15 AMRAP

12 Burpees + max kb swings (70/53)

Rest 60 sec between rounds

 

After 5th round, rest 3:00, then:

500m sprint

 

Kbs: 14, 14, 19, 17, 19 (did 15 burpees first two rounds like a dumbass)

1:44.7 500m row

 

Finisher:

45 Degree bent knee reverse hypers - 3x30

25lb, 20, 20

Superset with 3x10 per side bench supported land mine perpendicular rows - 30lb, 40, 40