Wednesday, December 30, 2015


10 x 2 box squats @ 55% + 25% band tension (blue/red)
12 x 1 Conventional Deadlift @ 70% of 1 RM

5:00 AMRAP
2 burpees
4 walking lunges
6 KB swings (1.5/1)

Post WOD

Tip of the Day
On dynamic effort day (today) we work on your speed.  Your goal (if you could measure it) would be to move the barbell at .8 meters per second.  How fast is that? As fast as you can possibly move.  So if you over load your bar because you think it's always suppose to feel heavy, you are missing the point of DE day.