Warm-up: Coach’s Choice
Strength/Skill: Front Squat (5 x 3)
Use 80% for all sets. Lift on a 2-minute clock.
WOD: 3 RFT
10 Front Squats (135/95)
20 Pull Ups
50 Double Unders
RX+: 225/155 (from rack); chest to bar pull ups
Stimulus/Focus: This WOD is meant to be challenging in all domains. It is a classic CF workout in that there is weightlifting, gymnastics and metabolic conditioning. Strive to keep each round at the same pace. Plan breaks from the beginning. Aim for less than 15 minutes.
Cool Down: 3 Rounds
100 Meter Run
5 Strict Push Ups