Dynamic Effort Lower
Strength
Front Squat (6×3 @ 70% 1RM, w/ 3sec. pause in bottom)
WOD
Happy 40th Birthday Shannon Sofield
Happy 37th Birthday Jenn Sofield
Happy 3rd Anniversary Shannon & Jenn!
40 Dubs (x3)
37 K2E
40 Lunges, front racked (185,115)(L+R=2)
37 Front Squats (185,115)
40 K2E
37 Dubs
**20min time cap
Happy 37th Birthday Jenn Sofield
Happy 3rd Anniversary Shannon & Jenn!
40 Dubs (x3)
37 K2E
40 Lunges, front racked (185,115)(L+R=2)
37 Front Squats (185,115)
40 K2E
37 Dubs
**20min time cap
Special Strength
Special Strength
6×6 GHR with 5# plate behind head
$ Out
3×50 Standing Heavy Banded Crunches and
Finisher/Recovery
4×15 Reverse Hypers With Bent Knee
**3×10 each leg