Warm-up: Coach’s Choice
Strength/Skill: Overhead Squat (10 x 2)
Use 90% for all sets. Lift on a 2-minute clock.
WOD: 5 Three-Minute Rounds
200 Meter Run with Wall Ball (20/14)
Max Effort Wall Balls (20/14)
Teen/Masters RX: 14/10
Stimulus/Focus: Running and wall balls both tax the legs and lungs. Run hard, but try not to rest too long before you start your wall balls. They don’t have to be unbroken. Just get as many in before the three minutes is up as you can.
Cool Down: Tabata Candlestick Raises