Warm-up: Coach’s Choice
Strength/Skill: Back Squat
5 x 4 x 3 x 2 x 1
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
Metcon: 5 Rounds (1 Minute Work/1 Minute Rest)
1 Minute: Max Effort Back Squats (90%)
1 Minute: Rest and Change Weight
*90%, 80%, 70%, 60%, 50%
Stimulus/Focus: These back squats will come from the rack. They do not have to be unbroken. Work as hard as you can in each minute. You will have a separate score for each round. Put your weight in the notes section for each one.
WOD: Karen
For Time:
150 Wall-Ball Shots, 20# / 14#
Stimulus/Focus: Benchmark time!
Masters RX: 14/10
Cool Down: 400 Meter Run with Wall Ball