December 11, 2018919.577.0063info@crossfitzeal.com

09/16/2017

By
In WOD

Dynamic Effot (DE) Lower

A) Front Squat, 6-5-4-3-2, 75%

B) Sumo Deadlift, 5×5, 70-80% (touch and go)

C) Teams of 3

“Human Rack”
100 Back Squats
80 Burpees
60 Front Squats
40 Burpees

Use 50-55% of back squat. 2 people must hold the barbell at all times (unless someone is squatting). IF the bar touches the ground, all teammates must perform 5 burpees (they do not count towards WOD).

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