Warm up: Coach’s Choice
Strength/Skill: Thruster
5 x 5 x 5 x 5 x 5
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: Four 4-Minute Rounds
20 Kettlebell Swings (1.5/1)(1/25#)
15 Strict Push Ups
10 Slam Balls (30/20)(20/10)
5 Ring Dips
Stimulus/Focus: Complete the work as quickly as possible. You will have any remaining time in the four-minute round to rest before repeating. You will complete this four times. Your score will be your time for each round.
Cool Down: Alternating Tabata
Hip Dips
Russian Twists