Warm-up: Coach’s Choice
Strength/Skill: Push Press (5 x 4 x 3 x 2 x 1 )
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: 21-15-9-15-21 (20 Minute Cap)
Push Press (95/65)
Ring Push Ups
*400 Meter Run at Each Dash*
Teen/Masters RX: 65/45
Stimulus/Focus: Shoulders and shoulders. Push and push. Rest them on the run! Aim to go unbroken or in two sets on your push press. Keep good form on ring push ups. Break as often as needed to keep that good form.
Cool Down: 3 Rounds
5 Strict Pull Ups
15 Candlestick Raises