Max Effort Upper
Strength
Sumo Deadlift High Pull (1RM – Less than 10 reps past 50% )
WOD
“Half Baked”
4 Rounds
20 Wall Balls (20,14)
Cal Assault Bike (16,14)
200m Run Forward
200m Run Backward
20 Wall Balls (20,14)
Cal Assault Bike (16,14)
200m Run Forward
200m Run Backward
Special Strength
3 x Max Reps Strict Press (75,55)
Special Strength
4×8 Barbell Bent Over Row
Special Strength
4RM Ring Pull Up
Midline
3×15 DB Overhead Sit Ups
**anchor feet, 1 DB
**anchor feet, 1 DB
Finisher/Recovery
100 Banded Up Right Rows
**Fast!
**Fast!