Dynamic Effort Lower
Strength
Deadlift to a 2″ negative (In 10min build to a heavy single, no fails)
Stand on a 2″ Foam Pad
WOD
12-10-6-6-10-12
Deadifts (BW)
HR Push Ups
**Between each round complete 28 Dubs (x2)
**28 reps to get down and back up the ladder
Deadifts (BW)
HR Push Ups
**Between each round complete 28 Dubs (x2)
**28 reps to get down and back up the ladder
Special Strength
3×10 DB Bulgarian split squats (each leg)
Special Strength
3×20 Russian KB Swings (70,55) for max band tension
Abs/Core
3×15 landmines (L+R=1)
Finisher/Recovery
3×20 Reverse Hypers
Announcements
Sunday 12.21.14 CrossFit R5 will be closed for Masters Madness