Warm up: Coach’s Choice
Strength/Skill: Front Squat
10 x 10
Stimulus/Focus: Use 50% for all sets. Lift on a 2-minute clock.
WOD: Four 4-Minute Rounds
15/12 Row Calories
12 Bar Facing Burpees
9 Front Squats (95/65)(65/45)
Stimulus/Focus: This will be a cardiovascular grind. Push hard on each movement to give you time to rest before repeating. You will go through this four times and have a separate score for each.
Cool Down: Tabata V-Ups