14.12.18

Dynamic Effort Lower Body Day

Strength:
- Max Height Box Jump from Standing Position, wearing a Weight Vest
- Box Squat with Buffalo/SSB bar, 50% bar weight + 25% band tension - 12x2
last two sets work up the weight to about 90% effort
- Bulgarian split squat 3x8 per leg, max weight

WOD:
Benchmark Day:
"Elizabeth"
21-15-9 for time:
Clean 61/43kg
Ring Dips
TC 10min

Intermediate Option
15-12-9 for time:
Clean 50/35kg
Ring dips

Beginner Option
15-12-9 for time:
Clean 35/25kg
Push-ups