Warm up: Coach’s Choice
Strength/Skill: Overhead Squat
5 x 4 x 3 x 2 x 1
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 4 Rounds (3 Minutes Work/1 Minutes Rest)
12 Overhead Squats (95/65)(65/45)
8 V-Ups
4 Ring Dips
Max Calories Machine of Choice with Remaining Time
Stimulus/Focus: Complete all work as quickly as possible to give yourself as much time as you can to accumulate calories. You can choose any machine that is open each round, so . . . it pays to be fast on the prescribed work! The only reps that count are you calories. You’ll have a score for each of the four rounds.
Cool Down: Tabata Supermans (2-Second Hold)