Warm up: Coach’s Choice
Strength/Skill: Sumo Deadlift
5 x 4 x 3 x 2 x 1
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 3 Minute AMRAP
10/7 Calorie Row
7 Deadlifts (135/95)(95/65)
Rest 2 Minutes
3 Minute AMRAP
10/7 Calorie Assault Bike/Bike Erg
7 Box Jumps (24/20)
*Masters may step up. Everyone must step down.
*One round with the assault bike and one with the erg.
*Repeat both AMRAPs (ABAB)
Stimulus/Focus: Push hard in each three minute AMRAP. You will complete each one twice. You will have four separate scores.
Cool Down: Tabata Plank Holds