CC 2/19/15

Strength:
Front Squat @70% - 10x2
225lb

Accessory:
Sumo Deadlift @~50% + ~30% Band Tension - 8x1
235lb + doubled black bands

Squat Straight Weight Top Set: 1 Set of 8 Reps increasing 10 pounds from the week before.
205lb

Dimmel Deadlift - 8RM
275lb

Glute Ham Raises - 3x10
25lb, 8x25, 15

Front Loaded Barbell Lunges - 3x10 Per Leg
95lb, 115, 125

Core:
GHD Sit Ups (to Parallel) Against Max Band - 5x10
Blue, Green, Blue + Green, Green, Green

WOD:
For Time:
50 Calorie Row
50 Box Jump Overs (24/18)
50 Deadlifts (180/120)
50 Wall Balls (20/14)
50 Ring Dips
50 Wall Balls
50 Deadlifts
50 Box Jump Overs
50 Calorie Row

31:25 - Event 6 from 2014 regionals, individuals had 20:00 time cap, Rich Froning rowed 21 calories at the time cap, I was somewhere in the deadlifts. I would have finished in the top 20 (out of 40) in the Africa and Asia regions on this event and second to last in the Central East.

45 Degree Bent Knee Reverse Hypers - 3x20
Subbed 3x20 regular reverse hypers, didn't have it in me to do 45 degree bent knee. 45lb, 90, 90