DYNAMIC EFFORT LOWER

A) Strength:

1) EMOM 6:
3 Wide Stance Box Squats @ 70% of your 1 RM Back Squat

2) Every 1:30:

3 TnG Deadlifts adding weight each set and working above Metcon weight

B) WOD:

For total time: (18:00 Cap, includes rest)

21 Deadlifts (Rx = 225/155, S = 185/125, 155/105, 135/95)
30 Goblet Squats (Rx = 70/53, S = 53/35, 44/26, 35/20)
100 Double Unders (S = 75, 40 DU's, 50 Single Unders)

– Rest 2:00 –

18 Deadlifts
20 Goblet Squats
75 Double Unders (S = 50, 30 DU's, 50 SU's)

– Rest 2:00 –

15 Deadlifts
10 Goblet Squats
50 Double Unders (S = 25, 20, 50 SU's)

C) Extra Credit:

1) EMOM 8:

Odd – 8-10 Zercher Goodmornings 
Even – 10 Ring Rows w/ a 1s pause

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