Warm up: Coach’s Choice
Strength/Skill: Front Squat
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 75% and get AHAP across the five rounds. Lift on a 2-minute clock.
WOD: 5 Rounds (4 Minutes Work/2 Minutes Rest)
200 Meter Run
5 Devils Press (50/35)(35/20)
10 Dumbbell Box Step Overs (50/35)(35/20)
Max Calories (Machine of Choice) in Remaining Time
Stimulus/Focus: Get through the work as quickly as possible to give yourself time on a machine. You’ll have two minutes to rest, so push until the last second. Those who get done with the work first, get first choice of the their machine. You keep that machine the entire time.
Cool Down: Tabata Plank Knees to Elbow