9.8.18

Dynamic Effort Lower Body Day

Strength: 
- Box Squat with Giant Cambered Bar @50% + 25% Hanging Chains - 10x2
- Squat Top Set

- Speed Pulls: Conventional Deadlift @65-70% - 30x1 (1 rep every 10-15 seconds)

Core/Abs:
3 sets  of
20 hollow rocks
10 tuck crunch 

WOD:
A: 6 Min AMRAP 
Max Rope Climbs
EMOM 5 Burpees 

Rest 2 min

B: 6 Min EMOM 
8/6 Cal Row 
5 HSPU