Posted on

23 October 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Push Press (6 x 6 x 6)
Get AHAP. Lift on a 3-minute clock.
 
WOD: Fight Gone Bad (3 Rounds for reps)
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute each movement
1-minute rest
Female RX: 14# ball, 55# barbell
 
Stimulus/Focus: This is a benchmark WOD. Push as hard as you can!
 
Cool Down: 400 Meter Run
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