Max Effort Lower
WOD 1
100 Air Squats for time
WOD 2
“Brutus”
3min AMRAP
10 Thrusters + 10 Pull Ups
– 30 sec. Rest –
3min AMRAP
10 Box Overs + 10 Power Snatches
– 30 sec. Rest –
3min AMRAP
10 Dubs + 10 Toes to Bar
**Barbell Weights; Men 75#, Women 55#**
**Box Overs Men 24″, Women 20″**
**Age Division 50+: Jumping Pull Ups and Knee Raises accepted**
10 Thrusters + 10 Pull Ups
– 30 sec. Rest –
3min AMRAP
10 Box Overs + 10 Power Snatches
– 30 sec. Rest –
3min AMRAP
10 Dubs + 10 Toes to Bar
**Barbell Weights; Men 75#, Women 55#**
**Box Overs Men 24″, Women 20″**
**Age Division 50+: Jumping Pull Ups and Knee Raises accepted**
Special Strength
5×5 Box Squat below parallel 50% 1Rm + micro band tension (red)
Special Strength
8×1 Sumo Deadlift @ 50% 1RM + double micro band
Abs/Core
8RM GHD Back Extenstions
Finisher/Recovery
Max reps in 5min Box Squat with earthquake bar (55,35)