Dynamic Effort Upper
Strength
Shoulder Press (6×3 @ 65% with wide grip)
WOD
“The Starry Night”
12min AMRAP
6 Rope Climbs
9 Thrusters (115,75)
9 Rope Climbs
15 Thrusters
12 Rope Climbs
21 Thrusters
**1-1 Rope Climb Modification
6 Rope Climbs
9 Thrusters (115,75)
9 Rope Climbs
15 Thrusters
12 Rope Climbs
21 Thrusters
**1-1 Rope Climb Modification
Special Strength
6×3 Floor Press @ 70% 1RM
Special Strength
3×12 DB Upright Rows
Midline
6x20sec. Sit Up Static Holds with barbell on back, feet under dolly or DBs.
Finisher/Recovery
Crossover Symmetry