Dynamic Effort Upper
Strength
Bench Press (3×3 wide, 3×3 med, 3×3 close @ 60% + band tension)
WOD
“Nixon”
21 Power cleans (135,95)
21 Pull Ups
3 Rope Climbs
15 Power Cleans
15 Pull Ups
2 Rope Climbs
9 Power Cleans
9 Pull Ups
1 Rope Climb
21 Pull Ups
3 Rope Climbs
15 Power Cleans
15 Pull Ups
2 Rope Climbs
9 Power Cleans
9 Pull Ups
1 Rope Climb
$ Out
Minute 1 – :40s Abmat Sit-Ups
Minute 2 – :40s Banded Good Mornings
Minute 3 – :40s Hallow Hold
Minute 4 – :40s Superman Hold