Warm-up: Coach’s Choice
Strength/Skill: Floor Press (6 x 6)
Use 80% for all sets. Lift on a 3-minute clock.
WOD: For Time (20 Minute Cap)
10-20-30-40-50
Floor Press (155/85)(85/60)
10-20-30-40-50
Slam Balls (30/20)(20/15)
100-200-300-400-500
Runs
Stimulus/Focus: The weight should be moderately heavy, with high volume of reps. All runs will be out and backs (not around the building).
Cool Down: 3 Rounds
10 Ring Rows
100 Meter Row