Warm-up: Coach’s Choice
Strength/Skill: Shoulder Press (3 x 3 x 3 x 3 x 3 )
Start at 75% and get AHAP. Lift on a 2-minute clock.
WOD: For Time (30 Minute Cap)
1 Round
30 Pull Ups
60 HRPUs
90 Air Squats
Then, 2 Rounds
15 Pull Ups
30 HRPUs
45 Air Squats
Then, 3 Rounds
10 Pull Ups
20 HRPUs
30 Air Squats
Stimulus/Focus: Time to work virtuosity-doing common things uncommonly well! See how your body performs best–longer rep schemes or shorter ones with more breaks.
Cool Down: 4 Rounds
10 GHD Sit Ups
10 GHD Extensions