December 11, 2018919.577.0063info@crossfitzeal.com

09/18/2017

By
In WOD

Max Effort (ME) Lower Body

A) Back Squat + Chains (80/40), 1RM

B) On the Minute x 12
Min 1/4/7/10: 10 Double KB Front Rack Step-Ups, alternating
Min 2/5/8/11: 10-15 Strict Hanging Leg Raises
Min 3/6/9/12: 20 Band Pullthroughs

C) WOD or Strength

AMRAP 8
6 Pull-Ups
12 KB Swings
18 Jump Lunges, alternating (total reps)

Strength
A) Deficit Deadlift, 3×8, 3 second eccentric (lowering), 65-70%

Aftermath
3-5 Rounds
20 Banded Hamstring Curls
20 Glute Bridges
20 Parallel Squat Jumps

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