Dynamic Effort Lower
Strength
Back Box Squat – Single Red Band (6×5 @ 55% + band)
Below Parallel
**5% heavier than last week
WOD
“Executive Decision”
1600m Run
21 KB Swings, 21 Goblet Squats
800m Run
15 KB Swings, 15 Goblet Squats
400m Run
9 KB Swings, 9 Goblet Squats
**Loading (70,55,55,35)
**21min time cap
21 KB Swings, 21 Goblet Squats
800m Run
15 KB Swings, 15 Goblet Squats
400m Run
9 KB Swings, 9 Goblet Squats
**Loading (70,55,55,35)
**21min time cap
$ Out
100 Sit Ups
EMOM complete a 30sec plank
**Starts with plank
EMOM complete a 30sec plank
**Starts with plank