Dynamic Effort Lower
Strength
Box Squats (6×3 @ 70% , narrow stance)
**narrow stance = oly receiving stance
WOD
“The Flying Dutchman”
Burpee + Back Squat Ladder (135,95)
Rest 3 minutes
Burpee + Deadlift Ladder (225,135)
**For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able.
Rest 3 minutes
Burpee + Deadlift Ladder (225,135)
**For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able.
**Back Squats taken from rack
**Score reps of each round (2 scores)
**Score reps of each round (2 scores)
$ Out
3×12 AB Fall Outs
**Use rings
**Use rings