Dynamic Effort Lower
Strength
Box Squats (8×2 @ 80% 1RM – Below Parallel )
WOD
“Nasty Girls”
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#
**25min time cap
Special Strength
3×12 Straight Legged GHD Deadlift
http://conjugatefitness.wistia.com/medias/re1edqsr40
http://conjugatefitness.wistia.com/medias/re1edqsr40
Special Strength
50 Single Legged Good Mornings – each leg
http://conjugatefitness.wistia.com/medias/mqfl5vhwxg
http://conjugatefitness.wistia.com/medias/mqfl5vhwxg
Special Strength
3×20 Banded Adductions
Abs/Core
3×20 Russian Twist (L+R=1)
Finisher/Recovery
5min Belt Squat Walking
http://conjugatefitness.wistia.com/medias/20vte1e8is
http://conjugatefitness.wistia.com/medias/20vte1e8is