Warm-Up: Coach’s Choice
Strength/Skill: Sumo Deadlift
3 x 3 x 2 x 2 x 1 x 1 x 1
Stimulus/Focus: Start at 70% and get AHAP. Lift on 2-minute clock.
WOD: 4 RFT (18 Minute Cap)
400 Meter Run
50 Slam Balls (30/20)(20/15)
Stimulus/Focus: Push hard on the run. Try to complete big sets of slam balls. Take no more than 1-2 breaks each round if possible.
Cool Down: 3 Rounds
10 Ab Mat Sit Ups with Slam Ball
20 Russian Twists with Slam Ball