Dynamic Effort Lower
Strength
Sumo Deadlift (6×3 Sumo Deadlift @ 55% 1RM + Band Tension)
WOD
“Black Mamba”
In 20min Complete:
–800m Run–
Then,
10 Front Squats
20 Hang Power Cleans
30 Deadlifts
40 Double unders (x3)
**135, 95 across all movements
**Score time
–800m Run–
Then,
10 Front Squats
20 Hang Power Cleans
30 Deadlifts
40 Double unders (x3)
**135, 95 across all movements
**Score time
Extra Credit
100 Sit Ups – feet anchored
<300# 1RM blue band