Warm up: Coach’s Choice
Strength/Skill: Back Squat
10 x 3
Stimulus/Focus: Use 80% for all ten sets. Lift on a 2-minute clock.
WOD: For Time (15 Minute Time Cap)
50 Pull Ups
100 Ab Mat Sit Ups
50 Strict Push Ups
100 Air squats
Stimulus/Focus: These are basic movements. Focus on doing them well. Choose scales that allow you to keep moving.
Cool Down: 4 Rounds
25 GHD Extensions
100 Meter Run