Posted on

03 May 2024

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