WOD 03.14.15 Saturday

WOD

Saturday Main Event presented by Progenex – 10 am – 3 pm
Childcare will be available the entire day.

To view the Heat Sheet, visit: https://docs.google.com/spreadsheets/d/1SsWiQlukd587sh5sbeOUzlTII4hsnp6FqSLB7YKoTLI/edit?usp=sharing

Extra Credit MOFO
Alternating 5 sets of each exercise to completion
  • 7 Back Squats, (70% of 2 rep max)
  • Rest 1 minute
  • 7 Presses, (70% of 2 rep max)
  • 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 Chest-to-bars 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 Chest-to-bars