Posted on

04 October 2019

Warm-up: Coach’s Choice

Strength/Skill: Paused Front Squat (2 x 2 x 2 x 2 x 2 x 2)
Start at 70% and get AHAP. Two second pause in the bottom. Lift on a 3-minute clock.

WOD: Three Couplets

WOD #1: 5 Minute Cap
5 RFT
10 Front Squats (95/65)
5 Pull Ups

WOD #2: 5 Minute Cap
5 RFT
10 Front Squats (95/65)
5 Burpees

WOD #3: 5 Minute Cap
5 RFT
10 Front Squats (95/65)
5 Toes to Bar

Stimulus/Focus: Push as hard as you can in each of these couplets. Try to squat clean the first rep and do all reps unbroken. Take quick breaks between movements.

Cool Down: Tabata Handstand Holds

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