Dynamic Effort Lower
Strength
Box Squats (6×2 @ 85% 1RM)
WOD
“YOLO V2”
5 Rounds
5 Snatch Grip Deadlifts (115, 75)
5 Hang Power Snatches (115, 75)
5 OHS (115, 75)
5 K2E + T2B
**17min Time Cap
**Rest as needed between rounds
**Score time of longest round
**Rx = all standards and weights met + all rounds and reps completed in time cap
5 Snatch Grip Deadlifts (115, 75)
5 Hang Power Snatches (115, 75)
5 OHS (115, 75)
5 K2E + T2B
**17min Time Cap
**Rest as needed between rounds
**Score time of longest round
**Rx = all standards and weights met + all rounds and reps completed in time cap
Special Strength
Special Strength
3×12 each side lateral box step up
http://conjugatefitness.wistia.com/medias/vjvd0nfif6
http://conjugatefitness.wistia.com/medias/vjvd0nfif6
Abs/Core
50 GHD Sit Ups to Parallel
http://conjugatefitness.wistia.com/medias/3iv3lhdksc
http://conjugatefitness.wistia.com/medias/3iv3lhdksc
Finisher/Recovery
100 banded jumps
Announcements
Saturday, 1.17.15 – Happy Hour and Auction
http://conjugatefitness.wistia.com/medias/ph269q047x