Dynamic Effort Lower
Strength
Clean (8×2 @ 80% 1RM)
**This is a squat clean
WOD
“The Come Back”
15min AMRAP
60 Calorie Row
50 MB Sit Ups (20,14)
40 Box Jumps (24,20)
30 Back Racked Lunges (95,65)(L+R=2)
20 Power Cleans (95,65)
10 Muscle Ups (bar or ring)
**1MU = 3 Pull Ups + 3 Push Ups
50 MB Sit Ups (20,14)
40 Box Jumps (24,20)
30 Back Racked Lunges (95,65)(L+R=2)
20 Power Cleans (95,65)
10 Muscle Ups (bar or ring)
**1MU = 3 Pull Ups + 3 Push Ups
Extra Credit
4 x 30sec. Flutter Kicks