Dynamic Effort Upper
Strength
Bench Press (3×15 (5 wide, 5 normal, 5 narrow) @ 75% 1RM)
WOD
“Crash”
x10 60sec. Rounds
2 Bear Complexes (135,95)
Max Dubs
**60sec. rest between each round
**Score = total dubs
**BC = 1 DL + 1 CL + 1 FS + 1 PP + 1 BS
** You may string together the movements as long as all standards are met
2 Bear Complexes (135,95)
Max Dubs
**60sec. rest between each round
**Score = total dubs
**BC = 1 DL + 1 CL + 1 FS + 1 PP + 1 BS
** You may string together the movements as long as all standards are met
Special Strength
Floor press 8×3 (3 wide, 3 normal, 3 narrow) 45% 1RM bench + double micro band tension
Special Strength
12RM DB press **max 4 attempts
Abs/Core
3x1min plank for max weight
Finisher/Recovery
3×20 Each – Incline Reverse Flys + Windmills