Posted on

16 November 2018

Warm-up: Coach’s Choice
 
Strength/Skill: Floor Press (3 4-Minute Rounds)
In each four-minute round go for max unbroken reps. Use 65% of your 1 RM for your weight.
 
WOD: 21-15-9
Floor Press (95/65)
Kettlebell Swings (1.5/1)
*200 Meter Run Before and After Each Round (total of 4 runs)
 
RX+: 155/105; 2/1.5
 
Stimulus/Focus: The WOD is meant to be light and fast. Aim for less than 12 minutes.
 
Cool Down: 4 Rounds
20 Second Sink Stretch
5 Beat Swings (Open-Close)