Max Effort Lower
Strength
Front Squat (3RM)
WOD
“Christine”
3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″
Special Strength
Special Strength
3×8 Each Leg Single Legged Barbell Hip Bridge
http://conjugatefitness.wistia.com/medias/n60shqvn8s
http://conjugatefitness.wistia.com/medias/n60shqvn8s
Abs/Core
4min
Superman hold for max time
Complete 20 sit ups every time you break
Superman hold for max time
Complete 20 sit ups every time you break
Finisher/Recovery
50 banded leg curls
50 banded leg extentions
50 banded leg extentions
http://conjugatefitness.wistia.com/medias/qg15guc74n