Warm up: Coaches Choice
Strength/Skill: Every 2 min x 4
6-10 Weighted deficit push-ups
20-30 sec Hollow rocks
Use plates to create a deficit. With a plate on the back. As heavy as form allows.
Stimulus: Go deep, go heavy, maintain perfect form!
WOD: 15 min AMRAP
3 BMU / Strict pull-ups
6 DB Front squats 2×50/35lbs (35/25)
9 Box jumps 24/20in
BMU Rx+/Strict PU Rx/Kipping PU Scaled
Stimulus: Aim for 6 – 8 rounds
Cool Down: ROMWOD