Posted on

28 October 2024

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