Posted on

24 March 2023

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