Warm-up: Coach’s Choice
Strength/Skill: Push Press – 5 x 5 x 5
Start at 75% and get AHAP. Lift on a 2-minute clock.
WOD: Three 3-minute AMRAPs. One minute to change weights between each round.
3-Minute AMRAP
3 Push Press (75/55)(55/35)
3 Pull Ups
Stimulus/Focus: Light and fast!
3-Minute AMRAP
3 Push Press (95/65)(65/45)
3 Chest to Bar
Stimulus/Focus: Moderate weight and speed.
3-Minute AMRAP
3 Push Press (115/75)(75/55)
3 Bar Muscle Ups
Stimulus/Focus: Heavy and challenging.
Cool Down: ROMWOD