8/29

WOD:
Dynamic Strength

1a) Back Squat: 10×2 @ 60%+25% Band – rest 60 sec.
Notes: This is speed work, down and up FAST.
205# with green band.

1b) Bench Press: 10X2 @ 60%+25% Chains – rest 60 sec.
Notes: This is speed work, down and up FAST.
Did not do. Did yest. at 185# with purple.
Conditioning

“Nasty Girls”

3 rounds for time of:

50 Air Squats
7 Muscle-Ups
10 Hang Power Cleans 135/95#

Time: 7:57
Midline/Strength

1a) 3×10 Hanging Leg Raises – rest 45 sec.
1b) 3×5 Banded GH Raise – medium/heavy (should be fast) rest 45 sec.
Done