Dynamic Effort Lower
Strength
Snatch Balance (6×2 @ 55% 1RM Snatch)
WOD
“Electric Ladyland”
15min AMRAP
7 Burpee Pull-ups
14 Single Arm KB Thrusters (45,25)
21 Box Jumps (24,20)
7 Burpee Pull-ups
14 Single Arm KB Thrusters (45,25)
21 Box Jumps (24,20)
**KB Thrusters: rotate arms as needed
Special Strength
Special Strength
3×12 DB Kick Backs
**Single Arm, knee supported
**Single Arm, knee supported
Midline
100 Kneeling Banded Crunches
$ Out
100 Banded Pull Downs
**8×3 Wide, Normal, Narrow