CC 1/5/15

Strength:

Box Squat with Giant Cambered Bar + 25% Hanging Chains - 1RM

335lb + ~50lb in chains

Accessory:
Glute Ham Raises Against Max Band - 3x8 double orange
Single orange, single red, single red

SSB Walking Lunge + Good Mornings - 3x15 Per Leg
120lb

Dimmel Deadlifts @40% - 3x20 185
185lb

Core:
Parallette L-Sit Holds - 3x1 Minute
:60, :40-:20, :45-:15, knees tucked

WOD:
Karen:

150 wall balls for time

 

8:32 - first set of 30 then 12 sets of 10, did this in 7:08 in Feb 2014, oops.

5 Minutes Rest, Then:

Team of 2: Airdyne - 500 Calories
Scaled to 250 cal on assault bike ~20:00

Finisher:
GHD Straight Leg Glute Contractions - 3x50