Warm up: Coach’s Choice
Strength/Skill: Back Squat
3 x 5
Stimulus/Focus: Use 70% for all sets. Lift on a 2-minute clock.
Back Squat
1 x Max Reps
Stimulus/Focus: Rest three minutes after your last set of 5 reps. Then attempt one set of max unbroken reps at that weight. Any pause in the lift terminates the set. Focus on keeping a consistent speed throughout the set.
WOD: For Time (15 Minute Cap)
9-15-21
Back Squats (115/75)(75/55)
3-5-7
Ring Muscle Ups
Stimulus/Focus: This is a moderate to light weight back squat. The reps should be done unbroken. Find a ring muscle up progression that challenges you. This WOD has a generous time cap to allow people time to work on the rings.
Cool Down: 3 Rounds
100 Meter Run
10 GHD Sit Ups
10 GHD Extensions