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
Extra Credit
3×20 Banded GHD Sit Ups To Parallel
http://conjugatefitness.wistia.com/medias/3iv3lhdksc
http://conjugatefitness.wistia.com/medias/3iv3lhdksc