Warm-up: Coach’s Choice
Strength/Skill: Front Squat
These are going to be “from the hole” front squats. You will start in the bottom position and stand up from there. This will help you develop the strength needed to stand up a clean when you are stuck in the bottom.
WOD: Out and Back for Time (12 Minute Cap)
25 Double Unders
20 Ab Mat Sit Ups
15 Strict Push Ups
10 Pistols
5 Front Squats (165/115)(115/75)
10 Pistols
15 Strict Push Ups
20 Ab Mat Sit Ups
25 Double Unders
Stimulus/Focus: This out and back should move relatively quickly. Focus on good form in each movement.
Cool Down: 3 Rounds
15 GHD Sit Ups
15 GHD Extensions