Posted on

06 November 2024

Warm up: Coach’s Choice

Strength/Skill: Deadlift

3 x 3 x 3 x 2 x 2 x 1

Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock.

WOD: Out and Back For Time (15 Minute Time Cap)

25 Wall Balls (20/14)(14/10)

50 Box Jumps (24/20)(Masters may step up)

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

50 Box Jumps (24/20)(Masters may step up)

25 Wall Balls (20/14)(14/10)

RX+: (30/20)(20/14); 30/24; (2/1.5)(1.5/1)

Stimulus/Focus: Don’t get lost on the way back in! Keep sets manageable to avoid failure. Find a steady pace.

Cool Down: 50 Partner Ab Mat Wall Ball Passes