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18 October 2021

Warm-up: Coach’s Choice

Strength/Skill: Split Jerk (1 x 1 x 1 x 1 x 1 x 1 x 1 )

Start at 80% and get AHAP. Lift on a 3-minute clock.

WOD: 5 RFT (10 Minute Cap)
100 Meter Run
10 Burpees

RX+: 15 Burpees

Stimulus/Focus: This is a gasser. Push hard. You won’t want to, but try to keep going at the same quick pace you use to start the WOD. Do not break the burpees.

Cool Down: 500 Meter Row

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