Warm-up: Coach’s Choice
Strength/Skill: Front Squat (3 x 3 x 3 x 3 x 3 )
Start at 75% of your 1 RM and get AHAP. Lift on a 3-minute clock.
WOD: For Time
100 Front Squats (95/65)
EMOTM: 5 KB Swings (1.5/1)
EMOTM: 5 KB Swings (1.5/1)
Stimulus/Focus: This WOD is meant to push you to work quickly. Get as many front squats in as possible in each minute and complete your KB swings as fast as possible.
Cool Down: 4 Rounds
Down and Back Farmer’s Carry
10 GHD Sit Ups
10 GHD Extensions
Down and Back Farmer’s Carry
10 GHD Sit Ups
10 GHD Extensions