Warm-up: Coach’s Choice
Strength/Skill: Back Squat – 5 x 5 x 5 x 5 x 5
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: For Time (18 Minute Cap)
21-18-15-12-9-6-3
Back Squat (95/65)(65/45)
Pull Ups
Ab Mat Sit Ups
RX+: (135/95)(95/65); Strict Pull Ups; GHD Sit Ups
Stimulus/Focus: This workout hits all the things–arms, legs, midline. Try not to break more than once in each movement.
Cool Down: 4 Rounds
250 Meters on Bike Erg
15 GHD Extensions