DYNAMIC EFFORT WORK & "BEAR GRYLLS" RETEST

A) Strength:

1) EMOM 8:
2 Banded Deadlifts @ 70% of Last Monday + Band Tension
– Reset on each rep, not done TnG
– Beginners, Conventional Deadlift (5 x 4) @ moderate weight  but heavier than last week
– Reset on each rep

2) MetCon Prep:

Every 1:30 x 3:

1 Bear Complex
-Building to desired Metcon weight

B) WOD:

"Bear Grylls" (Last Tested 4/9)

In 7:00:

Run 400 Meters

– Then –

Remaining Time:

 Max Bear Complex (Rx = 135/95, S = 115/75, 95/65, 75/55, DB Man Makers)
– Cluster + Back Squat Thruster

*Score = Total Reps

C) Accessory Work:

Banded Leg Curls (3 x 30-50 ea)
– Rest 30s –

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