WOD: 9.15.14

THE CONSEQUENCES OF TODAY ARE DETERMINED BY THE ACTIONS OF THE PAST.

TO CHANGE YOUR FUTURE, ALTER YOUR DECISIONS.

Photo 9-4-14, 10 42 49 PM

 

Fitness:

Strength: Conventional Deadlift with green band @50% 1RM 8×1

 

WOD:

Watch a video for this workout“Helen”

400 meter Run
21 Kettlebell Swings, (1.5/1-pood)
12 Pull-ups
3 rounds for time

 

 

Performance:

Strength: Dynamic Lower Body

  • Safety Squat Bar with blue band @60% of 1RM 8×2

  • Conventional Deadlift with green band @50% 1RM 8×1

 

WOD: 2014 Regional Event 5

 

10 rounds for time of:

  • 1 Legless Rope Climb

  • 200-foot Sprint