Dynamic Effort Lower
Strength
Deadlift (6×3 @ 45% + band tension )
WOD
“Unbroken ‘Donny’”
In 15min Complete
21-15-9-9-15-21
Deadlifts, unbroken
Burpees
**Score weight used
**Rx = Unbroken, if you break up reps you must lower weight to continue.
21-15-9-9-15-21
Deadlifts, unbroken
Burpees
**Score weight used
**Rx = Unbroken, if you break up reps you must lower weight to continue.
Special Strength
3×12 Deficit DB Bulgarin Split Lunges
Special Strength
3×15 Reverse Hypers, strict (no swing)
Midline
4x30sec. PVC Paddling on GHD
Finisher/Recovery
4x2min Banded Marching
** Blue Band: < 300 # conventional DL