Warm-up: Coach’s Choice
Strength/Skill: Shoulder Press (15 Minute Death By Shoulder Press)
Use 65% for all sets. Start with one rep in the first minute. Add one rep each minute. The work must be completed unbroken. If/when you “die,” go back the last number you completed and lift that for the remaining minutes.
WOD: For Time (15 Minute Cap)
30-20-10
Toes to Bar
Ab Mat Sit Ups
Wall Balls (20/14)
Teen/Masters RX: 14/10
Stimulus/Focus: This should be a cardio workout. Nothing will slow you down. Just keep moving. Try to do big chunks of work.
Cool Down: 400 Meter Run with Med Ball