Warm-up: Coach’s Choice
Strength/Skill: Shoulder Press (4 x 3 x 2 x 1)
Start at 80% and get AHAP. Lift on a 3-minute clock.
WOD: 5 RFT (15 Minute Cap)
21 Double Unders
15 Wall Balls (20/14)
9 Shoulder Press (65/45)
RX+: 30/20; 95/65
Teen/Masters RX: 14/10; 45/35
Teen/Master RX+: 20/14; 65/45
Stimulus/Focus: This will be tough on the shoulders. try to do each set of work unbroken. Rest as needed between movements in order to do this.
Cool Down: 400 Meter Run with Wall Ball (from WOD