Max Effort Lower
Strength
Deadlift (1RM – Less than 10 reps past 50%)
**Set a 5# PR and STOP
WOD
“Nancy”
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
400m Run
15 Overhead Squats, 95# / 65#
Special Strength
6×8 Sumo Stiffed Legged Deadlift
Special Strength
4×15 Belt Squat
**Use dip belt and stand on boxes
**Use dip belt and stand on boxes
Midline
3×20 Sit Ups w/ single DB overhead
Finisher/Recovery
3×12 Reverse Hyper, heavy