Dynamic Effort Upper
Strength
Floor Press (6×4, build to heavy set without failure)
WOD
Running “Jackie”
800m Run
50 Thrusters (45,35)
30 Pull Ups
50 Thrusters (45,35)
30 Pull Ups
Special Strength
Special Strength
3 x max reps fat bar strict pull ups with thumb untucked
Midline
Hollow Rocks, rest as needed between sets
30sec. max reps
25sec. max reps
20sec. max reps
15sec. max reps
10sec. max reps
5sec. max reps
30sec. max reps
25sec. max reps
20sec. max reps
15sec. max reps
10sec. max reps
5sec. max reps
Finisher/Recovery
3x1min Bench Press w/ Hanging KBs – Static hold at half range of motion, 3×1 Minute
**Go heavy
**Go heavy
**Build to a heavy set of 8