Warm up: Coach’s Choice
Strength/Skill: Front Rack Reverse Lunge
10 x 10 x 10
Stimulus/Focus: Only go as heavy as form allows.
WOD: AMRAP 1
6 Minute AMRAP
5 Shuttle runs (25′ out and 25′ back)
10 Wallballs (20/14)(14/10)
Rest 4 Minutes, Then Complete Next AMRAP.
Stimulus/Focus: Just move. Don’t break! Aim for four rounds.
AMRAP 2
6 Minute AMRAP
15 Box Jump Overs (24/20)
15 Meters Dumbbell Front Rack Walking Lunges (25′ out and 25′ back)(50/35)(35/20)
*Two Dumbbells*
*Masters May Step Up*
Stimulus/Focus: Aim for four rounds.
Cool Down: Alternating Tabata: Chin Over the Bar Hold and Hang