Max Effort Friday- CompetitorWOD

Dec 2nd, 2016

Category: Competitor

Max Effort Friday- CompetitorWOD

Shea

Shea

Warm-up
250M Row
10 Inchworms with Push Up
10 Moon To Sky
10 Single Leg Box Squats
50 Dubs
2 Rounds

Skill
Handstand Walk- 10 Minutes Practice

Strength
EMOM21
Minute 1-Back Squat- 3 Reps @ 85%
Minute 2- 3 Weighted Pull-ups
Minute 3- Rest

WOD (20 minutes)
3 Rounds
500m Row
Max Effort Ring Dips
Max Effort Double unders
Score= time and total reps for the RD and DUs

DISCUSSION 1 Comments

  1. Ben Brauer 12/02/2016 at 3:55 pm

    HS Walk: 2 lengths in Orange and 1 peg board climb
    Squat: 315×4, 325×3
    Pull Up: 1 pd x 4, 1.25 pd x 3
    WOD: ~13:00, 39 dips, 186 dubs