Warm up: Coach’s Choice
Strength/Skill: Deadlift – 3 x 5
Stimulus/Focus: Use 80% for all lifts. These must be touch and go. Each rep will be lifted and lowered in a controlled manner. Lift on a 3-minute clock.
WOD: 4 RFT (18 Minute Cap)
9 Lengths Kettlebell Front Rack Carry (25′ Out and 25′ Back)
12 Kettlebell Hang Cleans
15 Kettlebell Front Squats
*Two KBs for all movements (1.5)(1/25)
Stimulus/Focus: This will be a challenging workout. Choose a weight that will allow you to take only one break per movement.
Cool Down: 3 Rounds
15 GHD Sit Ups
15 GHD Extensions