Max Effort Lower
Warm-up
Strength
Good Mornings (3RM with a bent knee)
WOD
“Rolling on Dubs”
3 Rounds
22 Front Squats (95,65)
22 Box Jumps (20,20)
22 Pull Ups
22 Front Squats (95,65)
22 Box Jumps (20,20)
22 Pull Ups
Special Strength
1RM Box Squat @ 50% 1RM + max band tension
Special Strength
3×6 Glute Ham Raises with hand behind head
Midline
3×20 Knee Raises w/ DB
**Hold DB between feet, go for heaviest weight you can do 20 reps with
**Hold DB between feet, go for heaviest weight you can do 20 reps with
Finisher/Recovery
3×20 Bent Knee Reverse Hyper
**Burpees for Blaine day 2