Warm-up: Coach’s Choice
Strength/Skill: Pause Overhead Squat (3 x 3 x 3 x 3 x 3 x 3 )
Start at 60% and get AHAP. Hold a 2-second pause in the bottom. Lift on a 3-minute clock.
WOD: 5 RFT (15 Minute Cap)
5 Overhead Squats (115/75)(75/55)
15 Kettlebell Swings (1.5/1)(1/25#)
45 Double Unders
Stimulus/Focus: You’re shoulders will thank you when you are done! Try to do work unbroken. Rest as needed between movements.
Cool Down: 3 Rounds
100 Meter Farmer’s Carry (KB from WOD)
100 Meter Sprint