Warm up: Coach’s Choice
Strength: Back Squat
3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 4 RFT (16 Minute Time Cap)
15/12 Calorie Row
10 Alternating Dumbbell Front Rack Lunges (50/35)(35/20)
50 Double Unders
10 Dumbbell Push Press (50/35)(35/20)
*Two dumbbells for both dumbbell movements. Must hold the dumbbells by the handles.
Stimulus/Focus: This will be a grind and should feel heavy. Try to complete the dumbbell reps without breaking. Find a steady pace on the row and do what you can on the dubs.
Cool Down: 3 Rounds
100 Meter Farmers Carry
20 Standing Oblique Twists (one dumbbell)