Warm up: Coach’s Choice
Strength/Skill: Back Squat
3 x 3
Use 85% of your 1 RM for all sets. Lift on a 2-minute clock.
WOD: 3 Rounds, each for time:
400 Meter Run
20 Toes to Bar
10 Deadlifts (225/155)(155/105)
*Alternate Row/Bike
*Rest 3 min between rounds.
Stimulus/Focus: This is a longer rep scheme so it will challenge you mentally. Find a steady pace and push through it. Strive to complete each round of work in the same amount of time.
Cool Down: 3 Rounds
5 Barbell Rollouts
100 Meter Run