Warm-up: Coach’s Choice
Strength/Skill: Floor Press (3 x 3 x 3 x 3 x 3 x 3)
Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: 5 RFT (20 Minute Cap)
21 Wall Balls (20/14)(14/10)
15 Floor Press (135/95)(95/65)
9 Knees to Elbow
Stimulus/Focus: Another tough one on the shoulders. Try to do large sets of work–don’t break more than once within each movement.
Cool Down: 4 Rounds
10 GHD Extensions
100 Meter Run