Dynamic Effort Lower
Strength
Front Squat (8×2 @ 80% 1RM with 3sec. pause in bottom)
WOD
“Fight or Flight….”
21 Squat Cleans (95,65)
400m Run
21Pull Ups
21 OHS (95,65)
21Pull Ups
400m Run
21 Squat Cleans
**20min time cap
400m Run
21Pull Ups
21 OHS (95,65)
21Pull Ups
400m Run
21 Squat Cleans
**20min time cap
Special Strength
3x Max Reps Sumo Semi-Stiff Legged 2″ Deficit Deadlifts @50% (DL 1RM)
Special Strength
3×30 Reverse Hypers
Special Strength
3×30 each side Reverse Hyper Glute Partials
Midline
4 x Max Time Hollow Rock holds with 5# plate overhead
Finisher/Recovery
100 Banded Adductions