Warm-up: Coach’s Choice
Strength/Skill: Paused Front Squat (2 x 2 x 2 x 2 x 2 )
Start at 70% of your 1 RM. Hold a 3-second pause in the bottom. Lift on a 3-minute clock. Get AHAP.
WOD: For Time (20 Minute Cap)
25′ Duck Walk
50 Russian KB Swings (35#/26#)
75 Double Unders
100 Front Squats (65/45)
75 Double Unders
50 Russian KB Swings (35#/26#)
25′ Duck Walk
Stimulus/Focus: An out and back is hard mentally. Try to keep your work in large chunks. The kettlebell should be light.
Cool Down: 3 Rounds
100 Meter Farmer’s Carry (KB from WOD)(Switch Hands at Turn Around Point)
100 Meter Sprint