Warm-up: Coach’s Choice
Strength/Skill: Back Squat (5 x 2)
Use 85% for all sets. Lift on a 3-minute clock.
WOD: 5 RFT (12 Minute Cap)
5 Overhead Squats (95/65)(65/45)
10 Front Squats (95/65)(65/45)
15 Back Squats (95/65)(65/45)
*20 Bar Hops–Before the first round and after each round for a total of 100 Bar Hops*
Stimulus/Focus: Try to do the entire round unbroken. The bar hops are there to break up the rounds, but to also tax your legs a little more. Completing the round when winded and with fatigued legs will get more challenging each time.
Cool Down: 2 Rounds
200 Meter Run
20 GHD Sit Ups
20 GHD Extensions