Warm up: Coaches Choice
Strength/Skill: Paused Front Squat + Front Squat
5 x 1+2
Stimulus/Focus: Start at 70% of your 1 RM. Get AHAP on a 2-minute clock. The complex will be a 2-second pause front squat + 2 front squats.
WOD: 10 Rounds (25 Minute Cap)
5 Pull Ups
10 Strict Push Ups
15 Air Squats
100 Meter Run
Stimulus/Focus: Focus on good form and quick transitions.
Cool Down: 3 Rounds
15 GHD Sit Ups
15 GHD Extensions