Warm up: Coach’s Choice
Strength/Skill: Deadlift
3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: Six 4-Minute Rounds
A) 200m Run + 10 Toes to Bar + 200m Run
B) 250m Row + 15 Strict Push Ups + 250m Row
Stimulus/Focus: You will alternate between A and B for a total of 3 rounds at each one. You have four minutes to complete the prescribed work-any time remaining is your rest. You will have a separate score (time) for each round.
Cool Down: Tabata Side Plank Holds