CC 10/6/14

Strength

A. Anderson Front Squat - 1RM

275lb

 

Accessory

B. SSB Step Ups (20") - 10RM (each leg)

120lb

 

C.Glute Ham Raises- 4x12

22lb-25-27.5-30

 

D.Banded Russian KB Swings (53/44) - Max Band, 4x20

Green; Green + Blue (failed); Green + Orange; Green + Orange

 

Abs

E. Dumbbell Side Bends - 3x25 Per Side

45lb-50-60

 

Wod

For TIme:

500 Meter Row

21 HSPU

21 Wall Balls (20/14)

500 Meter Row

15 HSPU

15 Wall Balls

500 Meter Row

9 HSPU

9 Wall Balls

 

14:38 - HSPU strict just for shits, wallballs were tough after HSPU

 

Finisher

 

10 Sets:

Empty Prowler Sprint - 60 meters

Reverse Hypers (180/140) - 10 Reps