Warm-up: Coach’s Choice
Strength/Skill: Sumo Deadlift (3 x 3 x 3 x 3 x 3)
Start at 70% and get AHAP! Lift on a 3-minute clock.
WOD: For Time
5 Rounds
10 KB Swings (1.5/1)
10 Slam Balls (30/20)
2 Rounds
25 KB Swings (1.5/1)
25 Slam Balls (30/20)
1 Round
50 KB Swings (1.5/1)
50 Slam Balls (30/20)
Stimulus/Focus: This WOD is meant to show you where you work best regarding rep schemes and also teach you how to strategize and monitor your own breaks and rest time.
Cool Down: 3 Rounds
15 GHD Extensions
15 GHD Sit Ups