Dynamic Effort Upper
Strength
Floor Press (9×3@ 75% 1RM)
Strength
Shoulder Press (50% + micro band tensnion )
WOD
“Main Line”
CFML opened 8.18.12
12min AMRAP
8 Power Cleans (135,95)
18 Box Jumps (24,20)
12min AMRAP
8 Power Cleans (135,95)
18 Box Jumps (24,20)
Special Strength
3×12 Banded Close Grip Push Ups
Special Strength
4×12 Tricep Kick Backs
Midline
3×40 DB Side Bends
Finisher/Recovery
100 Banded Up Right Rows
**Perform all wide, then all normal then all narrow