7.5.18

Max Effort Lower Body Day

Strength: 
- Back Squat + 25% Hanging Chains - 1RM
- Speed Pulls: Conventional Deadlift @65-70% (no band) - 10x2 (Re-Set Each Rep)
Accessory:
- Dimmels 3x20
Core/Abs:
- Barbell Rollouts 3x10

WOD:
3 Rounds 
200 Meter Run 
12 Overhead Squats 43/30kg
6 Ring Muscle Ups 
TC 12 min

Finisher:
- 100 band good mornings