May 17th, 2014

WOD

1. Work up to 1 RM Press

2. DE Squat – front squat 12 x 2 at 60% + bands (purple) with 1 minute rest between sets

3. 2. DE Pull – Snatch Deadlift 9 x 3 at 50-60% + bands (purple) with 1 minute rest between sets

4. 1 set each, rest as needed:

Max butter fly pull-ups

Max Chest to bar pull-ups

Max kipping pull-ups

5. 3 x 5 Glute ham raises

1. 175

2. 165 x 12 x 2. Plus purple band.

3. 105 x 9 x 3.  Plus purple band.

4. 12, 8, 8

4.15

10

15

5. 5. 5, 3