Outlaw WOD 121228:
Strength

1) Every 30 seconds for 5:00 (22 total reps):

2 Banded Deadlift @ 50% Bar Weight + 25% Band Tension (255 + blue band doubled)

2a) Bench Press: 10 minutes to work up to a heavy single.
- Did 275 then jumped to 320 for a PR to no avail... did this after everything else though

Notes: All reps must be performed with the hips (ass) in contact with the bench.

2b) Strict Weighted Pull-ups: 10 minutes to work up to a heavy single.
- PR @ 102 lb.

Conditioning

15 Thrusters @ 155/105#
25 C2B Pullups
10 Thrusters @ 155/105#
20 C2B Pullups
5 Thrusters @ 155/105#
15 C2B Pullups

For time.

Time -- 10:17

Midline

1a) 3X20 UB GHD Sit-ups – rest 45 sec.
1b) 3X15 Reverse Hypers (170lb), rest 45 sec.