Warm-Up: Coach’s Choice
Strength/Skill: Back Rack Lunge
1 x 2
Stimulus/Focus: Spend 15 minutes getting as heavy as possible for 2 back rack lunges (1 per side).
Back Rack Lunge: 10 x 2
Stimulus/Focus: Use 80% of your heaviest from today. Complete 1 rep per side EMOM.
WOD: 5 RFT (15 Minute Cap)
10 Back Rack Lunges (95/65)(65/45)
20 Wall Balls (20/14)(14/10)
Stimulus/Focus: Aim to complete all reps unbroken. The weight should be moderate.
Cool Down: 4 Rounds
10 Wall Ball Ab Mat Sit Ups
100 Meter Run with Wall Ball