Warm-Up: Coach’s Choice
Strength/Skill: Deadlift
7 x 7 x 7 x 7 x 7 x 7 x 7
Stimulus/Focus: Start at 60% and get AHAP. Lift on a 2-minute clock.
WOD: 5 RFT (15 Minute Time Cap)
15 Kettlebell Swings (2/1.5)(1.5/1)
15 Strict Ring Dips
Stimulus/Focus: This will be very taxing on the shoulders. Try to complete all the KB swings unbroken. Break the strict ring dips into small sets in order to avoid muscle failure. Choose a scale that challenges you.
Cool Down: 3 Rounds
15 GHD Sit Ups
15 GHD Extensions