Warm-Up: Coach’s Choice
Strength/Skill: Front Squat
2 x 2 x 2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 3 RFT (18 Minute Cap)
7 Wall Walks
14 Front Squats (165/115)(115/75)
21 American Kettlebell Swings (2/1.5)(1.5/1)
Stimulus/Focus: This workout should be heavy and challenging. Think about weights that allow you to complete the front squats in two sets and the KB swings in three sets. Choose scales that maintain that stimulus for you. The time domain is there to allow you to push yourself.
Cool Down: 400 Meter Run