September 24, 2018919.577.0063info@crossfitzeal.com

05/20/2017

By
In WOD

Dynamic Effort (DE) Lower

A) Box Squat + bands down, 7×3, 40% of 1RM squat

B) Deadlift, 1 rep every 20 seconds x 30 reps, 60%

C) Partner WOD

10-9-8-7-6-5-4-3-2-1
Back Squat
KB Swing

then

5-4-3-2-1
Clean
Muscle-Up

Use bodyweight for barbell movements.
Scale to 50% of back squat or as needed so that squats are moderate and cleans are challenging. Scale Muscle-Ups to 3x the amount of pull-ups.

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