Posted on

05 July 2024

Warm up: Coach’s Choice

Strength/Skill: Split Jerk

5 x 4 x 3 x 2 x 1

Stimulus/Focus: Start at 70% and get AHAP. Lift on 2-minute clock.

WOD: Six 6-Minute Rounds

60 Double Unders

30/24 Calorie Row

20 Kettlebell Swings (1.5/1)(1/25#)

3 Bar Muscle Ups

Stimulus/Focus: Get this work done as quickly as possible to give yourself time to rest before repeating. You will complete this for six rounds. Try to maintain a consistent pace on each round. Choose scales that challenge you.

Cool Down: 3 Rounds

100 Meter Farmer’s Carry

100 Meter Run