Coach’s choice

WOD prep

5×5 Back Squat

Build up to your working weight and completes the same weight for 5 sets of 5 reps. You should be thinking about 75 to 80% of your 1rm.


Double Tabata

16 rounds of 20 seconds of work and 10 seconds of rest.

1- Wallballs (30,20)
2- Russian kettlebell Swings (70,53)

*Athletes should think about choosing loads where they can last the 20 seconds of each tabata.

*Alternate Movements.
*Score reps for each movement.

Post WOD
Couch Stretch for 4 minutes