Dynamic Effort Lower (speed day)
Strength
Front Squat (1×8 @ 50% + 20#)
WOD
“Hair of the Dog”
12min AMRAP
5-10-15-20-25….. Wall Balls
**Between each round complete
1 rd.
6 Deadlift (135,95)
3 Hang Power Cleans
**Score total wall balls
5-10-15-20-25….. Wall Balls
**Between each round complete
1 rd.
6 Deadlift (135,95)
3 Hang Power Cleans
**Score total wall balls
Special Strength
6×3 Deadlift, @ 50% + band tension
Special Strength
3×15 Walking Good Mornings
Midline
4x max time Static Hold Sit Ups
**back at 45 degree angle, barbell on back, feet anchored
**Choose a weight that is manageable
**back at 45 degree angle, barbell on back, feet anchored
**Choose a weight that is manageable
Finisher/Recovery
3×30 Reverse Hypers