Warm-up: Coach’s Choice
Strength/Skill: Floor Press (5 x 5)
Use 75% for all sets. 5-second descent. Lift on a 3-minute clock.
WOD: For Time (20 Minutes)
10 Air Squats/Pistols
20 Pull Ups/Chest to Bar
30 Ab Mat Sit Ups/GHDs
40 Slam Balls (30/20)(50/30)
50 Floor Press (95/65)(135/95)
40 Slam Balls (30/20)(50/30)
30 Ab Mat Sit Ups/GHDs
20 Pull Ups/Chest to Bar
10 Air Squats/Pistols
*First movement/standard is RX, second is RX+. No mixing and matching.
Stimulus/Focus: Out and backs are always challenging because your body wants to be finished after the “out” part is finished. Stay in it mentally. Break your work into manageable sets that you can maintain on the way back in or you may get lost and not make your way back!
Cool Down: 4 Rounds
200 Meter Row
15 GHD Extensions