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03 May 2021

Warm-up: Coach’s Choice

Strength/Skill: Overhead Squat (6 x 4)

Use 80% for all lifts. Lift on a 3-minute clock.

WODMetcon: For Time (20 Minute Cap)
21 Kettlebell Swings (1.5/1)
15 Burpees
9 Overhead Squats (95/65)
15 Burpees
21 Kettlebell Swings (1.5/1)
800 Meter Run
21 Kettlebell Swings (1.5/1)
15 Burpees
9 Overhead Squats (95/65)
15 Burpees
21 Kettlebell Swings (1.5/1)

Teen/Masters RX: 1/25#; 65/45
RX+: 2/1.5; 135/95
Teen/Masters RX+:  1.5/1; 95/65

Stimulus/Focus: This should be a gasser! The low rep scheme allows you to push hard and keep moving. All work should be done unbroken.

Cool Down: 3 Rounds
Farmer’s Carry (Rig to Rower-Switch-and Back)(KB from WOD)
5 Chest to Bar Pull Ups

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