Warm up: Coach’s Choice
Strength/Skill: Back Rack Lunge
10 Minutes to Build to Today’s Heavy 10 (Alternating.)
Stimulus/Focus: Get as heavy as you can. You’ll be coming out of the rack. Try to lunge forward if possible.
Back Rack Lunge: 3 x 10
Stimulus/Focus: Use 90% for all three sets of 10. Lift on a 2-minute clock.
WOD: 10 RFT (25 Minute Cap)
You Go, I Go Workout-5 Rounds Each
15 Calorie Row
10 Wall Balls (20/14)(14/10)
5 Burpees to Target
Stimulus/Focus: Sprint! Complete this work as fast as possible. You will rest while your partner completes it. Each of you will work 5 times. Score is total time for both people.
Cool Down: Partner Choice (or 400 Meter Partner Run with Wall Ball)