Warm up: Coach’s Choice
Strength/Skill: Deadlift
5 x 5 x 5 x 5 x 5
Stimulus/Focus: Start at 60% and get AHAP. Lift on a 3-minute clock.
WOD: For Time (20 Minute Time Cap)
50 Wall Balls (20/14)(14/10)
50 Box Jump Overs (24/20)
50 Wall Balls (20/14)(14/10)
50 Medicine Ball Step Overs
50 Wall Balls (20/14)(14/10)
50 Bupree Box Jump Overs (24/20)
*Wall Ball: (20/14)(14/10)
*Box: 24/20
*Masters may step up. Everyone must step down.
Stimulus/Focus: This is a long workout with a high volume reps. Aim for big sets and short breaks and just keep moving!
Cool Down: 400 Meter Walk with Wall Ball