Posted on

13 May 2024

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