Posted on

27 November 2024

Warm up: Coach’s Choice

Strength/Skill: Floor Press

5 x 5 x 5 x 5 x 5

Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.

WOD: 15 Minute EMOM for Max Reps

Min 1: Kettlebell Swings

Min 2: Kettlebell Goblet Step Ups

*20 inch box for everyone.

Min 3: Kettlebell Goblet Alternating Lunges

RX: (1.5/1)(1/25#)

Stimulus/Focus: Work as long as possible in each given minute. Give yourself enough time to transition to the next movement. You will complete each movement 5 times. You will have one total rep count as a score.

Cool Down: 3 Rounds

100 Meter Farmer’s Carry

20 Oblique Dips with KB (per side)