Dynamic Effort Lower
Strength
Deadlift to a 2″ negative (In 10min build to a heavy single, no fails)
Stand on a 2″ Foam Pad
WOD
Happy 28th Birthday Jo Ward!
12-10-6-6-10-12
Deadifts (BW)
HR Push Ups
**Between each round complete 28 Dubs (x2)
**28 reps to get down and back up the ladder
12-10-6-6-10-12
Deadifts (BW)
HR Push Ups
**Between each round complete 28 Dubs (x2)
**28 reps to get down and back up the ladder
Extra Credit
3×15 landmines (L+R=1)
Announcements
Sunday 12.21.14 CrossFit R5 will be closed for Masters Madness