Dynamic Effort Lower
Strength
Front Squat (1×8 @ 50% 1RM)
WOD
“Smoking Guns”
7 Rounds for time of:
4 Burpees
4 Deadlift (95,65)
3 Burpees
3 Power Cleans (95,65)
2 Burpees
2 Squat Clean (95,65)
1 Burpees
1 Clean & Jerk (95,65)
4 Burpees
4 Deadlift (95,65)
3 Burpees
3 Power Cleans (95,65)
2 Burpees
2 Squat Clean (95,65)
1 Burpees
1 Clean & Jerk (95,65)
$ Out
4 Rounds
30sec. Plank Hold (right arm, left leg up)
30sec. Plank Hold (left arm, right leg up)
30sec. Rest
30sec. Plank Hold (right arm, left leg up)
30sec. Plank Hold (left arm, right leg up)
30sec. Rest
x8 with empty barbell
x8 @ 25%
x8 @ 35%
x8 @ 50% (working set)