Warm up: Coach’s Choice
Strength/Skill: Back Squat
1. Max reps @ 85%
2. Max reps @ 80%
3. Max reps @ 75%
Stimulus/Focus: Build up to 85%. Then complete:
Minute 0-3: Max Unbroken Reps @ 85% (only time for one breath between reps–no stalling)
Minute 3-6: Max Unbroken Reps @ 80%
Minute 6-9: Max Unbroken Reps @ 75%
WOD: Out and Back For Time (15 Minute Cap)
50 Pull-Ups
40 Alternating Pistols
30 Deadlifts (255/175)(175/125)
40 Alternating Pistols
50 Pull-Ups
Stimulus/Focus: Complete work in moderate sets and continue to move. Find scales that challenge you.
Cool Down: 400 Meter Run