WOD NOTES
Dynamic Effort Lower
Strength
Front Rack Lunge (22-16-10-6-2 Unbroken @ 50% front squat (L+R=2))
**Coach led reps
**Coach led reps
WOD
“Heather”
3 Rounds For Time:
550 meter Row
12 Deadlifts (225/155 lbs)
21 Ring Dips
550 meter Row
12 Deadlifts (225/155 lbs)
21 Ring Dips
$ Out
4min Tabata
PVC Paddling with feet anchored
PVC Paddling with feet anchored