Warm up: Coach’s Choice
Strength/Skill: Back Squat
1 x 1
Stimulus/Focus: Spend 10 minutes getting AHAP.
Five Rounds:
1 Minute Work
1 Minute Rest
*Max Effort Reps at 90%, 80%, 70%, 60%, 50%
Stimulus/Focus: Complete as many reps as possible in the given minute. Reps do not have to be unbroken. You may rack and rerack the bar repeatedly. Weight will decrease each round. You will have 5 separate scores
WOD: 20 Minute Partner AMRAP
Partner 1: Row (Calories)
Partner 2: Work
5 Pull ups
10 Strict Push Ups
15 Air Squats
*Must tag out at the rower in order to switch places.
*Partners will have two scores-total calories and total rounds and reps of the other work.
Stimulus/Focus: Transition quickly to help maximize time on the rower and get the most calories possible. Focus on virtuosity in the working reps.
Cool Down: Partner Choice