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 (15 Minute Cap)
5 Shoulder Press (95/65)(65/45)
10 Slam Balls (30/20)(20/15)
20 Double Unders
100 Meter Run
Stimulus/Focus: This workout should be a gasser. All work should be done unbroken and as quickly as you can.
Cool Down: 3 Rounds
5 Ring Dips
10 Toes to Rings