5.7.18

Dynamic Effort Lower Body Day

Strength: 
- Box Squat @45% + 25% Hanging Chains - 5x5 
- Squat Top Set, 8 reps, +3/5kg 

Accessory:
- Speed Pulls: Conventional Deadlift @45% + 30% Band Tension - 5x5

Core/Abs:
Weighted Superman Hold - 3x1 Minute

WOD:
In Teams of 2:
3 rounds
1 minute max reps Tire flip 
1 minute max reps Sledgehammer strikes
Rest 2 minutes