Warm-up: Coach’s Choice
Strength/Skill: Shoulder Press (4 x 8)
Use 75% for all sets. Lift on a 3-minute clock.
WOD: 20 Minute AMRAP
5 Dumbbell Shoulder Press (50/35)
10 Weighted Box Step Overs (50/35)(24/20)
*Use two dumbbells for both movements.
*On weighted step overs, both feet must touch the top of the box and the DBs must be in the hands at your sides (not resting on the shoulders)
Teen/Masters RX: 35/20
Stimulus/Focus: This is a heavy and slow workout. The long time domain is set to allow for rest. You may not be able to do the presses or step overs unbroken, but try not to break more than once. Aim for 8-12 rounds.
Cool Down: Tabata Russian Twists (with DB if possible!)