Warm-up: Coach’s Choice
Strength/Skill: Shoulder Press
10 x 10 x 10 x 10 x 10
Stimulus/Focus: Start at 50% and get AHAP. Lift on a 3-minute clock.
WOD: Burden Carry
For Time: 600 Meter Kettlebell Farmer Carry (2/1.5)(1.5/1)( 2 Kettlebells)
5 Burpees every time the kettlebells are placed on the ground.
Stimulus/Focus: This workout represents the approximate distance that Jesus carried the cross to his crucifixion. The weight represents the weight of the cross. The burpees represent the suffering endured during the walk.
Cool Down: 3 Rounds
15 GHD Sit Ups
15 GHD Extensions