Dynamic Effort Lower
Strength
Deadlift (15×1 @ 85% 1RM )
**Do not touch and go
Strength
Back Squat (1×8 @ 55% + micro band tensnion )
WOD
“Cheez Wiz”
In 13min Complete:
3 Rounds
30 Sec. Max Sit Ups
15 Deadlifts (185,115)
400m Run
3 Rounds
30 Sec. Max Sit Ups
15 Deadlifts (185,115)
400m Run
**Score total sit ups and time in comments
**Choose your DL weight carefully, you will need to cycle through them quickly
**Your 30sec max rep clock starts with the first sit up of each round
**Choose your DL weight carefully, you will need to cycle through them quickly
**Your 30sec max rep clock starts with the first sit up of each round
Special Strength
4×8 Bulgarian Split Lunges, to a negative
**Heavy DBs or Kbs
**Heavy DBs or Kbs
Special Strength
4×8 Good Morning, banded
**Band so that the tension pulls you slightly forward
**Band so that the tension pulls you slightly forward
Special Strength
3×20 Overhead Walking Lunges, axel bar
**L+R=2
**L+R=2
Midline
50 Reverse Hypers
**Heavy
**Heavy
Finisher/Recovery
100 Banded Leg Extensions