Dynamic Effort Lower
Strength
Deadlift (12×2 @80% 1RM)
Strength
Back Squat (1×8 @ 50% + micro band tension)
WOD
“Hazed and Confused”
12min AMRAP
5 Sumo Deadlifts (225,155)
10 Burpees
15 KB Swings (55,35)
**Score Rounds + Reps
5 Sumo Deadlifts (225,155)
10 Burpees
15 KB Swings (55,35)
**Score Rounds + Reps
Special Strength
3×14 Lateral Barbell Box Step Ups
**L+R=2
**L+R=2
Special Strength
3×16 Bulgarian Split Lunge, to a negative
**Hold DBs
**L+R=2
**Hold DBs
**L+R=2
$ Out
100 Heavy Banded Ab Crunches
Finisher/Recovery
3×12 Reverse Hyper
**Do not touch and go