Warm up: Coach’s Choice
Strength/Skill: Sumo Deadlift
5 x 4 x 3 x 2 x 1
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 3 RFT (18 Minute Cap)
30 Wall Balls (20/14)(14/10)
30 Alternating Dumbbell Snatches (50/35)(35/20)
30 Box Jump Overs (24/20)
*Masters may step up. Everyone must step down.
Stimulus/Focus: The longer rep scheme will be rough physically and mentally. Try to do the reps in two sets for each movement.
Cool Down: 50 PAMOBWBTSU