Warm up: Coach’s Choice
Strength/Skill: Overhead Squat
4 x 4 x 4 x 4
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 3 Rounds (5 Minutes Work/2 Minutes Rest)
Buy In: 200m Run
AMRAP Remaining Time:
6 Overhead Squats (95/65)(65/45)
8 Bar-Facing Burpees
10 Toes to Bar
Stimulus/Focus: Push hard on the run. Try to go unbroken on the bar, in no more than 2 sets for T2B, and find a steady pace on the burpees.
Cool Down: Alternating Tabata Holds
*Ring Row Chest to Ring Hold
*Chin Over the Bar Hold