Posted on

04 November 2024

Warm up: Coach’s Choice

Strength/Skill: Back Squat

10 x 8 x 6 x 4 x 2

Stimulus/Focus: Start at 60% of your 1 RM and get AHAP. Lift on a 2-minute clock.

WOD: Four Rounds (3 Minutes Work/2 Minutes Rest)

3-Minute AMRAP

7 Bar-Facing Burpees

7 Back Squats (135/95)(95/65)

Stimulus/Focus: Aim for three rounds of work each three-minute AMRAP. All work should be completed unbroken.

Cool Down: 3 Rounds

5 Barbell Rollouts

10 Ring Rows