Max Effort Lower
Strength
Overhead Squat (3RM)
**Take from rack, no more than 10 reps after 50% 1RM
WOD
“Scrapple”
40 Cal. Assault Bike
40 Front Squats (115,75)
40 Cal. Row
40 Back Squats (115,75)
**No time cap
40 Front Squats (115,75)
40 Cal. Row
40 Back Squats (115,75)
**No time cap
Special Strength
1RM Sumo Deadlift Block Pull
4″ blocks & blue band
4″ blocks & blue band
Special Strength
4×10 Each Leg Lateral Lunge
Midline
4×10 Barbell Roll Outs
Finisher/Recovery
Farmers Carry – Max Weight
6×50 Meters with Turn Around @halfway
6×50 Meters with Turn Around @halfway