Dynamic Effort Upper
Strength
Power Jerk (8×2 @ 80% 1RM w/ 3sec. pause in bottom )
WOD
“Flubber”
50 Dubs + 10 STOH
40 Dubs + 20 STOH
30 Dubs + 30 STOH
20 Dubs + 40 STOH
10 Dubs + 50 STOH
**Dubs (x3), STOH (75,55)
**20min time cap
40 Dubs + 20 STOH
30 Dubs + 30 STOH
20 Dubs + 40 STOH
10 Dubs + 50 STOH
**Dubs (x3), STOH (75,55)
**20min time cap
Special Strength
Special Strength
3×8 Fat Bar Upright Row
Special Strength
6×3 Floor Press @ 50% + Micro band
Midline
50-40-30-20-10
Unbroken Sit Ups With Feet Anchored
Unbroken Sit Ups With Feet Anchored
Finisher/Recovery
100 Banded Pull Aparts
4×12 Ring Rows