Warm up: Coach’s Choice
Strength/Skill: Front Squat
10 x 10
Stimulus/Focus: Complete a set of 10 bodyweight squats unbroken every two minutes for ten rounds.
WOD: For Time (15 Minute Cap)
25 Pull Ups
50 Strict Push Ups
100 Sit-ups
50 Strict Push Ups
25 Pull Ups
RX+: Chest to Bar, Handstand Push Ups, GHD Sit Ups
*No mix and matching RX and RX+.
Stimulus/Focus: This all bodyweight workout should allow you to keep moving. Keep work in small sets to avoid muscle failure. Focus on virtuosity–doing the common things uncommonly well. Make every rep perfect.
Cool Down: 4 Rounds
20 GHD Extensions
100 Meter Run