Warm-up: Coach’s Choice
Strength/Skill: Front Squat (3 x 3 x 3 x 3 x 3 x 3)
Start at 75% and get AHAP. Lift on a 3-minute clock.
WOD: 22 Minute AMRAP
12 Front Squats (95/65)
10 Calorie Row
8 HSPUs
*RX+: 135/95; strict
Stimulus/Focus: This WOD’s long time domain will challenge many of you to continue moving. Aim for steady movement with very short breaks. Front squats should be done unbroken. Pull hard on the rower. If you can do HSPUs, go for them-even if that means singles. You have a long time to work! If you are scaling them, scale in a way that will allow you to do them in no more than 2 sets each round. The numbers will be all over the board on this, but if you are relatively good at all three movements aim for at least seven rounds.
Cool Down: Tabata Hangs (from the rig)