Dynamic Effort Upper
Strength
Bench Press (75% 1RM 3×3 wide, 3×3 normal, 3×3 narrow)
WOD
“Wood”
5 Rounds for time of:
400m Run
10 Burpee Box Jumps, 24″
10 Sumo-Deadlift High-Pull. 95#
10 Thrusters, 95#
Rest 1 Minute
400m Run
10 Burpee Box Jumps, 24″
10 Sumo-Deadlift High-Pull. 95#
10 Thrusters, 95#
Rest 1 Minute
In honor of Australian Army Sergeant Brett Wood, 32, of Ferntree Gully, Victoria, died on May 23, 2011
To learn more about Wood click here
Special Strength
4×8 Floor press, close grip, fat bar
Special Strength
6×6 Weighted Dips
**Not on rings, use vest
**Not on rings, use vest
Midline
4×30 Kneeling banded crunches
Finisher/Recovery
100 Banded Pull Aparts