Warm-Up: Coach’s Choice
Strength/Skill: Front Squat
6 x 6 x 6 x 6 x 6
Stimulus/Focus: The opening weight should be 65-70% of your 1 RM. Get AHAP. Focus on midline stabilization! Lifts will be on a 3-minute clock.
WOD: 6 Rounds for Calories:
2 Minutes Rowing
2 Minutes Rest
Stimulus/Focus: Work on efficient and powerful leg drive, i.e. row harder, not faster. No one should exceed a stroke rate of 30!
Cool Down: Couch Stretch: 30 seconds for the right leg, 30 seconds for the left leg, for 5 rounds.