Dynamic Effort Lower
Strength
Back Squat (1×8 @ 50% 1RM + 10#)
WOD
“Beast of Burden”
10-9-8-7-6-5-4-3-2-1 Deadlifts (225,185)
1-2-3-4-5-6-7-8-9-10 Ring Dips
1-2-3-4-5-6-7-8-9-10 Ring Dips
Special Strength
5×5 Anderson Front Squat
**Work at 70% 1RM front squat
**Use boxes and pads instead of rig
**Work at 70% 1RM front squat
**Use boxes and pads instead of rig
Special Strength
3×10 Bulgarian Split Squat
**with barbell, back loads
**Build to a heavy 10
**with barbell, back loads
**Build to a heavy 10
Special Strength
3×6 Band Assisted Inverse Curls
Midline
100 Banded Crunches
Finisher/Recovery
100 Russian KB Swings (55,35)
**For time
**For time
x8 w/ empty bar
x6 @ 25%
x4 @ 35%
x8 @ 50% + 10# (working set)