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)