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05 August 2025

Warm-Up: Coach’s Choice

Strength/Skill: Front Squat

1 x 1 x 1 x 1 x 1

Stimulus/Focus: Start lifting at 85% of 1 rep max and get AHAP. Lift on a 3 minute clock.

WOD: On a 2-minute clock:

25 front squats (115/75)(75/55)

Max-calorie row in the remaining time

Rest 2 minutes

On a 2-minute clock:

20 push presses (115/75)(75/55)

Max-calorie row in the remaining time

Rest 2 minutes

On a 2-minute clock:

15 thrusters (115/75)(75/55)

Max-calorie row in the remaining time

Rest 2 minutes

On a 2-minute clock:

10 squat clean thrusters (115/75)(75/55)

Max-calorie row in the remaining time

Stimulus/Focus: Your score is the total number of calories accumulated, so complete the barbell reps as quickly as possible.

Cool Down: Alternating Tabata

Superman Holds (20 Seconds)

Hollowrock Holds (20 Seconds)

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