CC 1/19/15

Strength:

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

If you do not have a buffalo bar, use a straight bar. If you used a straight bar for this variation 2 weeks ago, vary your stance to ultra wide. Or moderate stance to a lower box.

315lb + ~50lb in chains, straight bar to 12" box + 25lb plate

Accessory:
Seated SSB Good Mornings w/Monster Mini or Light Bands Pulling from Front - 8RM

120lb, 170, 190 + green bands

Overhead Walking Lunges with Axle Bar - Heavy (185/135 recommended lol) - 3x10 Per Leg
75lb, 125, 125

Strict (No Swing) Reverse Hypers - 4x10
25lb, 50, 50, 60

Core:
Strict Toes to Bar + Ankle Weights (10/5) - 3x Max Reps
10 (unweighted), 5 (5lb), 7 (unweighted)

WOD:
20 Minute AMRAP:
20 Calorie Row
10 Bar Facing Burpees
5 Thrusters (185/135) lol

4 + 1 thruster, thrusters in 3-1-1, 3-1-1, 2-1-1-1, 1-1-1-1-1

Extra Conditioning:

Sprint 600 Meters
Rest 1:1
Sprint 400 Meters
Rest 1:1
Sprint 200 Meters
Rest 1:1
Sprint 100 Meters

Subbed row

750m 2:49 (1:52/500m)
500m 1:53 (1:53)
250m 0:53 (1:46)
100m 0:19 (1:30)

Finisher:
100 Band Pull Throughs

Green band 2x50