Warm-up: Coach’s Choice
Strength/Skill: Shoulder Press (5 x 4 x 3 x 2 x 1)
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: 5 RFT (20 Minute Cap)
500/350 Meter Row
*Pull the distance in as few pulls as possible.
*Complete twice the number of pulls to equal the distance in double unders (for example, if it takes you 40 pulls, do 80 double unders).
Stimulus/Focus: Cardio WOD! Just keep moving! Pull hard, not fast!
Cool Down: Your Choice