Warm-Up: Coach’s Choice
Strength/Skill: Front Squat
3 x 3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
Front Squat: 1 x Max Effort Reps
Stimulus/Focus: Use 75% of your last successful set of 3 reps. Complete as many unbroken reps at that weight as possible immediately following the last two-minute clock.
WOD: 10 Minute GAFAP
Burpee Pull-Ups
Shuttle Runs (25 Feet Out and Back)
*Start with 1 rep of each movement and add 1 rep each round.
Stimulus/Focus: This short time domain should allow you to keep moving at a fast pace. Keep good form on the shuttle runs to avoid hurting your back!
Cool Down: Diagonal Plank Holds