Refocus
Warm-up
Warm-up
Coach’s Choice
Weightlifting
Front Squat (E2M x 5, 4 Reps)
Every 2 minutes for 5 rounds, perform 4 Front Squats. Increase the weight each round, maintain form and positions and record your heaviest 4.
Metcon
Refocus (Time)
7 Rounds for time:
12 Wall Ball 20/14#
8 Pull-ups
12 Sit-ups
Rx+ = Chest to Bar Pull-ups
* STIMULUS * Stay steady and consistent and break up reps where needed. Challenge yourself on the pull-ups (band combo/mix of band and PU)
Mods –
1.) WB weight (hit your targets!)
2.) Rack/banded pull-up
3.) Assisted sit-up
Extra Work
