Warm-Up: Coach’s Choice
Strength/Skill: Sumo Deadlift
5 x 4 x 3 x 2 x 1
Stimulus/Focus: Let’s get heavy! Aim for 80% for the opening set of 5. Work to a heavy single. Lifts will be on a 3-minute clock.
WOD: Andi
For time:
100 hang power snatches
100 push presses
100 sumo deadlift high pulls
100 front squats
(65lb/45)*Masters (45/35)
Stimulus/Focus: One of the “Girls”! This wod is designed to be light and fast, with lots of volume. Choose a weight that will allow you to complete large sets of work i.e. 15-20 reps at a time. Complete all reps of a movement before moving to the next one. There is not a time cap but aim for sub-30.
Cool Down: 50 Ab Mat Sit-Ups