Dynamic Effort Lower (Speed Day)
Strength
Front Squat (1×8 @ 50% + 10#)
WOD
“Don’t Get Cocky”
2 Rounds
7min AMRAP
7 TTB
7 OHS (95,65)
— 3min Rest —
**Start Round 2 where you left off round 1
7min AMRAP
7 TTB
7 OHS (95,65)
— 3min Rest —
**Start Round 2 where you left off round 1
Special Strength
3×6 Anderson Front Squats
Special Strength
6×4 Banded Inverse Curls
Midline
3×15 Landminds
**15 each
**15 each
Finisher/Recovery
100 Reverse Hypers
**go light, complete is as few sets as possible
**go light, complete is as few sets as possible