Warm-up: Coach’s Choice
Strength/Skill: Front Squat (3 x 4)
Use 85% for all sets. Lift on a 3-minute clock.
WOD: For Time (25 Minute Cap)
10 Front Squats (75/55)
10 Bar Hops
100 Meter Run
20/20/200 Meter Run
30/30/300 Meter Run
40/40/400 Meter Run
50/50/500 Meter Run
Teen/Master’s RX: 55/35Stimulus/Focus: This WOD should be light and fast, but cardiovascularly taxing. Aim to do squats and bar hops in larger sets.
Cool Down: 4 Rounds
10 GHDs Sit Ups
10 GHD Extensions