Warm up: Coach’s Choice
Strength/Skill: Back Squat
1 x 1
Stimulus/Focus: Use 20 minutes to find your 1 rep max.
WOD: 15 Minute AMRAP
50 Double Unders
3 – 6 – 9 – …
Pull Ups
Kettlebell Swings (1.5/1)(1/25#)
Stimulus/Focus: This workout has a little of everything–metabolic conditioning, gymnastics and weightlifting. Find a pace and just keep moving. Complete shorter rep schemes unbroken. Take short breaks on the longer rep schemes. Your score is total reps.
Cool Down: Alternating Tabata
V-Ups
Hollow Rock Holds