CC 11/10/14

Strength:
Moderate/Narrow Stance Low Box Squat with Giant Cambered Bar - 1RM
325lb

Accessory:
Glute Ham Raises + Band - 3x10
Red, 2x red, 2x red

Overhead Walking Lunges with Axle Bar - 3x15 Per Leg
3x75lb

Single Leg Reverse Hypers - 3x20 Per Leg
45lb, 45, 50

Core:
Strict Toes to Bar + 5 or 10 lb. Ankle Weights - 3x20
1 set unweighted strict T2B (10-10), 2 sets GHD situps, left shoulder bothering me on the T2B

WOD:
21-15-9:
Deadlift (315/205)
Box Jumps (30/24)

9:45 - Individual Regionals WOD 5 from 2013, slowest time in Mid Atlantic was 8:00+, fastest time in the world was sub 4:00.

Finisher:
Band Marching - 3 Minutes w/20 Squat Good Mornings every 30 seconds. 3 Sets. (https://www.youtube.com/watch?v=9RZByiHfHNg)

3x3:00 15s marching, 15s squat good mornings