Warm up: Coach’s Choice
Strength/Skill: Back Squat
5 x 5 x 5 x 5 x 5
Stimulus/Focus: Start at 60% and get AHAP. Lift on a 3-minute clock.
WOD: 4 RFT (10 Minute Time Cap)
10 Dumbbell Box Step Overs (20″)(50/35)(35/20)
20 Alternating Dumbbell Snatches (50/35)(35/20)
*One dumbbell for both movements.
*Dumbbell can be held anyway you would like for the step overs, but a full grip on the handle must be maintained.
Stimulus/Focus: Try to complete the box step overs without putting the dumbbell down and the dumbbell snatches with no more than one break.
Cool Down: 3 Rounds
100 Meter Farmers Carry
100 Meter Run