Warm up: Coach’s Choice
Strength/Skill: Back Squat
Build to today’s heavy 6.
Stimulus/Focus: Take 10 minutes to build today’s heavy set of 6.
Back Squat – 2 x 4
Stimulus/Focus: Use today’s heavy 6 to complete 2 sets of 4 reps on a 3 minute clock.
WOD: 3 Rounds 5 Minutes on/2 Minutes Off
30 Wallballs (20/14)(14/10)
20 Alternating Dumbbell Clean & Jerks (50/35)(35/20)
*One Dumbbell*
10 Dumbbell Box Step Overs (50/35)(35/20)(24/20)
*Two Dumbbells*
Max Bar Muscle Ups (Masters Burpee Pull Ups)
Stimulus/Focus: Try to complete your work in no more than two sets. Choose weights that make that possible. Score is your total number of reps each round.
Cool Down: Tabata L-Hangs