Warm up: Coach’s Choice
Strength/Skill: Overhead Squat
1 x 15
Stimulus/Focus: Spend 15 minutes trying to find a heavy set of 15 reps. The CF Gold Standard for this is your bodyweight!
WOD: 21-18-15-12-9-6-3 (20 Minute Time Cap)
Overhead Squats (95/65)(65/45)
Slam Balls (30/20)(20/15)
Ab Mat Sit Ups
RX+: (135/95)(95/65); (50/30)(30/20); GHDs
*No mixing and matching
Stimulus/Focus: Try to complete the bigger rounds in two sets and the smaller rounds unbroken.
Cool Down: 400 Meter Run with Slam Ball