Max Effort Lower
Strength
Box Squats (1RM – below parallel, narrow stance)
WOD
“Backslide”
10,9,8,7,6,5,4,3,2,1 Back Squat (155,105)
2,4,6,8,10,12,14,16,18,20 Pull Ups
** Take barbell from ground
2,4,6,8,10,12,14,16,18,20 Pull Ups
** Take barbell from ground
Special Strength
4×15 Weighted Hip Bridges
Special Strength
4×6 Anderson Deadlifts
Midline
3×15 Single Arm DB Overhead Sit Ups
**Anchor Feet
**Anchor Feet
Finisher/Recovery
50 Banded Adductions
50 Banded Abductions
50 Banded Abductions