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19 October 2021

Warm-up: Coach’s Choice

Strength/Skill: Front Squat (3 x 3 x 3 x 3 )

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

WOD: 10 RFT (20 Minute Cap)
5 Front Squats (165/115)(115/75)
5 Strict Handstand Push Ups

Stimulus/Focus: This should be a challenging workkout. The load is heavy and the gymnastics movement is challenging. The long time domain gives you room to challenge yourself with difficult scales.

Cool Down: 3 Rounds
5 Strict Pull Ups
100 Meter Run

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