WOD 01.31.15 Saturday

WOD

20 min AMRAP @ 225/155#

  • 1 Deadlift
  • 1 Clean
  • 1 Front Squat
  • 1 Jerk
Extra Credit MOFO

Alternating, 5 sets of each exercise to completion

  • 7 OHS, (80% of 2RM)
  • Rest 1 minute
  • 7 Bench Press, (70% of 2RM)
  • Rest 1 minute

* Start at 70% of 2 Rep Max and build slowly without failing
** Reps should be perfect and fast

Extra Credit
  • Pull-Up/Dip Complex – Bravo

For this week’s Bravo, perform strict C2B and
banded strict ring dips (double looped) anchor
with 100# DBs. Make sure tension is still active at
bottom of dip.

* 12 min cap to perform all 6 grip variations on C2B