Warm-up: Coach’s Choice
Strength/Skill: Overhead Squat (3 x 3 x 3 x 3 x 3 )
Start at 75% and get AHAP. Lift on a 3-minute clock.
WOD: -21-15-9- (16 Minute Cap)
Overhead Squats (95/65)
Slam Balls (30/20)
*Run 400 meters at each dash (total of four 400s)
Teen/Masters RX: 65/45; 20/15
Stimulus/Focus: This will be a cardio burn. Aim to do all work in no more than 2 sets.
Cool Down: 3 Rounds
15 GHD Sit Ups
15 GHD Extensions