Dynamic Effort Lower
Strength
Box Squats (1×8 @ 50% 1RM + 30#)
WOD
“Stay Puff”
–In 6min complete–
18-15-12
Deadlifts (155,105)
Burpees
–In 5min complete–
12-9-6
Back Squats (155,105)
Burpees
–In 4min complete–
9-6-3
Cleans (155,105)
Burpees
**Score total reps of each round. Score time in comments
18-15-12
Deadlifts (155,105)
Burpees
–In 5min complete–
12-9-6
Back Squats (155,105)
Burpees
–In 4min complete–
9-6-3
Cleans (155,105)
Burpees
**Score total reps of each round. Score time in comments
Special Strength
Special Strength
3 x 30sec. max reps banded leg curls
Special Strength
Single 3×10 Legged Hip Bridge
**10 Each Leg
**10 Each Leg
Midline
100 Sit Ups with your feet anchored
Finisher/Recovery
3×20 Banded Pull Through
**Heavy Band
**Heavy Band
**Only squat 1/4 of the way down