Dynamic Effort Upper
Strength
Floor Press (6×4, build to heavy set without failure)
WOD
Running “Jackie”
800m Run
50 Thrusters (45,35)
30 Pull Ups
50 Thrusters (45,35)
30 Pull Ups
$ Out
Hollow Rocks, rest as needed between sets:
30sec. max reps
25sec. max reps
20sec. max reps
15sec. max reps
10sec. max reps
5sec. max reps
30sec. max reps
25sec. max reps
20sec. max reps
15sec. max reps
10sec. max reps
5sec. max reps