Dynamic Effort Lower
Strength
Clean (12×2 @ 75% 1RM)
**This is a squat clean, TNG
WOD
“2015 Firefighter Throwdown Event 4”
10min AMRAP
60 Wallballs (20,14)
30 Deadlifts (255, 165)
15 Pull Ups
**Rx+ Fat Bar Deadlifts
30 Deadlifts (255, 165)
15 Pull Ups
**Rx+ Fat Bar Deadlifts
Special Strength
50 Banded Pull Throughs
http://conjugatefitness.wistia.com/medias/a94gmd98sw
http://conjugatefitness.wistia.com/medias/a94gmd98sw
Special Strength
3×30 Belt Squat Walking (L+R=1)
http://conjugatefitness.wistia.com/medias/20vte1e8is
http://conjugatefitness.wistia.com/medias/20vte1e8is
Abs/Core
3×20 Banded GHD Sit Ups To Parallel
http://conjugatefitness.wistia.com/medias/3iv3lhdksc
http://conjugatefitness.wistia.com/medias/3iv3lhdksc
Finisher/Recovery
3×8 Single Leg Reverse Hypers
**8 each leg for 3 rounds
http://conjugatefitness.wistia.com/medias/mqfl5vhwxg
**8 each leg for 3 rounds
http://conjugatefitness.wistia.com/medias/mqfl5vhwxg