Dynamic Effort Lower
Strength
Box Squats (6×3 2 75% 1RM)
WOD
“Forces of Nature”
Teams of 3
25min AMRAP
3k Row
30 STOH (45,35)
30 Squat Cleans (75,55)
30 STOH (105,75)
30 Squat Cleans (135,95)
30 STOH (165,115)
Max Squat Cleans (195,135)
**Split up row and reps however
25min AMRAP
3k Row
30 STOH (45,35)
30 Squat Cleans (75,55)
30 STOH (105,75)
30 Squat Cleans (135,95)
30 STOH (165,115)
Max Squat Cleans (195,135)
**Split up row and reps however
**Score total reps of STOH and Squat Cleans
**One works, 2 rest
Special Strength
3×12 Snatch Pull off 3″ pads
Special Strength
3×15 Barbell Hip Bridge
Extra Credit
100 banded pull throughs
Finisher/Recovery
3×30 45 Degree Bent Knee Reverse Hypers