Warm-Up: Coach’s Choice
Strength/Skill: Back Squat
5 x 5
Stimulus/Focus: All sets should be performed at 75 – 80%. Lift on a 2-minute clock.
WOD: 20 Minute Alternating EMOM
Minute 1: Max Effort Pistols
Minute 2: Max Effort Knees to Elbow
Stimulus/Focus: Treat this as a skill day. Challenge yourself with scales that are difficult for you. Focus on good movement. Your score is your total number of reps.
Cool Down: 3 Rounds
100 Meter Run
15 GHD Extensions