Warm up: Coach’s Choice
Strength/Skill: Overhead Squat
5 x 4 x 3 x 2 x 1
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 20 Minute Alternating EMOM
Minute 1: Max Effort Overhead Squats (@ 60% of Today’s Heaviest)
Minute 2: 1 Minute Plank Hold
Stimulus/Focus: Get as many OHS in as possible each minute. You must be in the plank (elbows or hands) when the clock beeps and hold it the entire minute to RX that part. You cannot break the plank (no down dogs here!) at all. Scale as needed.
Cool Down: Tabata Ab Mat Sit Ups