Warm up: Coach’s Choice
Strength/Skill: Front Squat
3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start at 75% and get AHAP across the five sets of three reps. Lift on a 2-minute clock.
WOD: 4 Rounds (20 Minute Time Cap)
10 Alternating Pistols
20 Handstand Push Ups
10 Box Jump Overs (24/20)
*Masters may step up
20 Ab Mat Sit Ups
Stimulus/Focus: Try to do big sets of work. Choose scales that challenge you, but are manageable with these rep counts.
Cool Down: 3 Rounds
20 GHD Extensions
10 Ring Rows