Warm up: Coach’s Choice
Strength/Skill: Front Squat
5 x 4 x 3 x 2 x 1
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
Strength Metcon: Minute 1: ME Front Squats @ 90%
Minute 2: Rest and Change Weight
*Repeat for 5 total rounds (90%, 80%, 70%, 60%, 50%)
Stimulus/Focus: These reps will come from the rack. They do not have to be unbroken. You will have a rep count for each of the five working minutes.
WOD: 10 Minute GAFAP
1 Slam Ball (30/20)(20/15)
1 Box Jumps (24/20)
*Add 1 rep to both movements each round.
*Masters may step up. Everyone steps down.
Stimulus/Focus: This is a short time domain. Just keep moving. Try to keep all reps unbroken.
Cool Down: Tabata Chin Over the Bar Holds