Warm-up: Coach’s Choice
Strength/Skill: Front Squat (Ten Minutes to Get AHAP)
Front Squat (10 x 3) Use 70% from today. Lift EMOTM for 10 minutes.
WOD: Opposing Ladder for Time (12 Minute Cap)
10-9-8-7-6-5-4-3-2-1
Box Jumps (24/20)
1-2-3-4-5-6-7-8-9-10
Handstand Push Ups
*Masters only: Seated DB Press (35/20)
*RX+: 30/24 and strict Handstand Push Ups
*RX+ Masters: Seated DB Press (50/35)
Stimulus/Focus: This workout should be fast. The rep scheme should allow you to keep moving. Scale as needed to make this possible.
Cool Down: 3 Rounds
5 Strict Pull Ups
100 Meter Run