Warm up: Coach’s Choice
Strength/Skill: Sumo Deadlift
5 x 5 x 5 x 5 x 5
Stimulus/Focus: Start at 60% and get AHAP. Lift on a 2-minute clock. Add result
WOD: 3 RFT (24 Minute Time Cap)
750/600 Meter Row
50 Ab Mat Sit Ups
25 Box Jump Overs (30/24)
*Masters may step up. Everyone must step down.
Stimulus/Focus: The longer rep scheme will be challenging. Try to complete large sets and take short breaks when needed.
Cool Down: 3 Rounds
15 GHD Extensions
100 Meter Run