Warm up: Coach’s Choice
Strength/Skill: Front Squat
10 x 1
Stimulus/Focus: Use 70% of your 1 RM. Complete one rep every 30 seconds for 10 rounds.
Front Squat
8 x 1
Stimulus/Focus: Use 80% of your 1 RM. Complete one rep every 60 seconds for 8 rounds.
Front Squat
6 x 1
Stimulus/Focus: Use 90% of your 1 RM. Complete one rep every 90 seconds for 6 rounds.
WOD: 12-9-6-9-12 (12 Minute Cap)
Dumbbell Thrusters (50/35)(35/20)
Strict Pull Ups
Stimulus/Focus: A classic CF workout–a push, a squat and a pull. The short rep scheme should allow you to keep moving.
Cool Down: 4 Rounds
15 GHD Sit Ups
15 GHD Extensions