Warm-up: Coach’s Choice
Strength/Skill: Push Jerk
Use 80% for all sets. Lift on a 3-minute clock.
WOD: 16 Minute GAFAP
1 Dumbbell Push Jerk (50/35)(35/20)
1 Wall Ball (20/14)(14/10)
1 Pull Up
Stimulus/Focus: This WOD has all the things–a push, a pull and a squat. Sixteen minutes is long time. Find a pace and settle into it.
Cool Down: Tabata Seated Knees to Elbow