Dynamic Effort Lower
Strength
Back Box Squat – Single Red Band (6×5 @ 50% + Band)
Below Parallel
WOD
“Time Cop”
3min AMRAP
10 Pistols (L+R=2)
10 DB Snatches (60,45,55,35)
10 Box Jumps (20,20)
–3min Rest–
3min AMRAP
8 Pistols
8 DB Snatches
8 Box Jumps
–3min Rest–
3min AMRAP
6 Pistols
6 DB Snatches
6 Box Jumps
**Score reps of each AMRAP
10 Pistols (L+R=2)
10 DB Snatches (60,45,55,35)
10 Box Jumps (20,20)
–3min Rest–
3min AMRAP
8 Pistols
8 DB Snatches
8 Box Jumps
–3min Rest–
3min AMRAP
6 Pistols
6 DB Snatches
6 Box Jumps
**Score reps of each AMRAP
$ Out
21-15-9
Assault Bike Cals
GHD Sit Ups
Assault Bike Cals
GHD Sit Ups