Warm up: Coach’s Choice
Strength/Skill: Front Squat
1 x 1
Stimulus./Focus: Spend 10 minutes finding a heavy single.
Front Squat: 10 x 2
Stimulus/Focus: Use 75% of your heaviest single. Complete 2 reps every 30 seconds for 10 rounds.
WOD: 7 RFT (14 Minute Cap)
7 Dumbbell Thrusters (50/35)(35/20)
7 Burpees
7 Shuttle Runs (25′ out and back)
Stimulus/Focus: This should be heavy, but fast. Try to do the dumbbell thrusters unbroken then push hard on the burpees and runs.
Cool Down: 3 Rounds
100 Meter Farmers Carry
*Both Dumbbells from WOD
25 Standing Oblique Twists with One Dumbbell