Warm up: Coach’s Choice
Strength/Skill: Front Squat
1 x 1
Stimulus/Focus: Spend 10 minutes getting AHAP for 1 rep.
Strength Metcon: 5 Rounds For Total Reps
Minute 1: Max Effort Reps at 90% of Heaviest Today
Minute 2: Rest and Change Weights
*Decrease weight each round: 90%, 80%, 70%, 60%, 50%
Stimulus/Focus: Work as much as you can during the minutes of work. You have a 1:1 work rest ratio. The reps do not have to be unbroken. You will have a separate score for each round.
WOD: Five 2-Minute Rounds
7 Pull Ups
7 Front Squats (135/95)(95/65)
7 Handstand Push Ups
RX+: C2B, (185/135)(135/95), Strict HSPUs
Stimulus/Focus: This work should be completed as quickly as possible. The only rest you have is the time it takes to complete the 21 reps. Strive to complete all work unbroken with minimal rest in between movements.
Cool Down: Tabata Hollow Rock Holds