FRIDAY, NOVEMBER 9 2018

A sprint workout, followed by a super sprint workout. The movements are the same but the reps decrease. Look to go quickly in the first couplet and after a short rest, get back to it, but this time even faster. 

SKILL

Back Squat

5 x 5 E90s

WOD

21-15-9

  • Wallballs 

  • KB Sumo Deadlift

  • High Pull

-Rest 3 min-

15-12-9

  • Wallballs 

  • KB Sumo Deadlift

  • High Pull

CASHOUT

4 rounds not for time-

  • 16 lunges (8/side)

Coach's choice of core movement