Strength (your choice)
a) Back Squat – 6×3 (4 sec descent + 1 sec Pause @ 80-85%) or OHS – Work up to a heavy single
b) One Arm High Pulls – 4×12 (each arm)
Conditioning
5 Min AMRAP
6 Overhead Squats 135/95#
25 Double Unders
—rest 3 minutes then repeat
WOD Notes: This is a Coaches WOD! Put guesses in on my desk! Pick a weight to where you can keep moving the entire WOD, since it’s short! Record total reps for both rounds.
Assistance
Accumulate 125 AB Mat Sit-ups as fast as possible
