Dynamic Effort Lower
Strength
Sumo Deadlift (24×1 @ 50% + Band Tension )
**Record weight and band color in comments
WOD
Happy 18th Birthday Jack Dwyer.
Join Jack at the 6am Wayne workout.
Join Jack at the 6am Wayne workout.
“Jack’s Complex”
18 Min AMRAP
1 Clean Complex
1 Bar Complex
**Todays weight is based on your age. Start with a bar weighing 175,125 and subtract your age. This will be your working weight
**Sq Cl + Hang Sq. Cl = 1 Rep
** ‘L’ Pull Up + Kipping PU = 1 Rep
1 Clean Complex
1 Bar Complex
**Todays weight is based on your age. Start with a bar weighing 175,125 and subtract your age. This will be your working weight
**Sq Cl + Hang Sq. Cl = 1 Rep
** ‘L’ Pull Up + Kipping PU = 1 Rep
$ Out
4 Rounds 20sec on 10sec. off
Barbell Side Bends
Barbell Side Bends