Warm-up: Coach’s Choice
Strength/Skill: Push Press (5 x 5 x 5 x 5 x 5)
Start at 70%. Work the rebound and bar cycling. Don’t get so heavy that you can’t do this.
WOD: 50-40-30-20-10 (18 Minute Cap)
Push Press (45/35)(35/25)
Slam Balls (30/20)(20/15)
Stimulus/Focus: These are two opposing movements. They are light enough that they should move quickly. Try not to take more than one break in each of the earlier rounds and attempt to go unbroken on the later rounds.
Cool Down: 400 Meter Run with Your Slam Ball