Warm up: Coach’s Choice
Strength/Skill: Sumo Deadlift
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 80% and get AHAP. Lift on a 2-minute clock.
WOD: 3 RFT
400 Meter Run
30 Kettlebell Swings (1.5/1)(1/25#)
15 Box Jump Overs (24/20)
*Masters may step up. Everyone must step down.
Stimulus/Focus: The goal is to complete this work as fast as possible. You will have a one to one work rest ratio. If it takes you 5 minutes 25 seconds to complete the first round, rest that long before starting the second round. Your time will be the final clock time after your third round, which will include your rest times.
Cool Down: 3 Rounds
100 Meter Farmer’s Carry (KB from WOD)
*Switch hands at turn around point*
10 Goblet Squats (KB from WOD)