Warm-up: Coach’s Choice
Strength/Skill: Overhead Squat (5 x 4 x 3 x 2 x 1 )
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: 7 RFT (14 Minute Cap)
5 Overhead Squat (115/75)
10 Seated Knees to Elbow
15 Double Unders
Teen/Masters RX: 75/55
Stimulus/Focus: This workout should move quickly. The load is moderate. The rep scheme is low. This should allow you to keep moving. Aim to do all work unbroken and take short breaks in between movements.
Cool Down: 4 Rounds
10 Second Banded Shoulder Distraction Per Side
10 Second Superman Hold