Warm-up: Coach’s Choice
Strength/Skill: Paused Front Squat (5 x 5 x 5 x 5 x 5 )
Start at 60% of your 1 RM and get AHAP. Maintain a 2-second pause in the bottom. Lift on a 3-minute clock.
WOD: 21-18-15-12-9-6-3 (25 Minute Cap)
Chest to Bar Pull Up
Front Squat (95/65)
Burpee
Teen/Masters RX: 65/45
Stimulus/Focus: This WOD is a grind. You should be able to keep moving, but you won’t want to . . . just do it. Take short breaks.
Cool Down: 50 Sit Ups