Warm-up: Coach’s Choice
Strength/Skill: Push Press (4 x 4 x 4 x 4 x 4)
Start at 75% and get AHAP. Lift on a 3-minute clock.
WOD: 5 RFT (6 Minute Cap)
5 Push Press (95/65)
5 Pull Ups
Teen/Masters RX: 65/45
Stimulus/Focus: Classic push-pull workout. Do all work unbroken and fast. This is a sprint. Give yourself as much time as possible to rest before starting the next couplet.
5 RFT (6 Minute Cap)
5 Push Press (135/95)
5 Toes to Bar
Teen/Masters RX: 95/65
Stimulus/Focus: Classic push-pull workout. Do all work unbroken and fast. This is a sprint.
Cool Down: Alternating Tabata
Superman Holds
Hollow Rock Holds