Warm up: Coach’s Choice
Strength: Push Jerk – 6 x 3
Use 75%-80% for all sets. Maintain a 2-second pause in the dip portion of all reps. Lift on a 2-minute clock.
WOD: For Time (15 Minute Cap)
21 Cal Row
21 Devils Press (50/35)(35/20)
15 Cal Row
15 Devils Press (50/35)(35/20)
9 Cal Row
9 Devils Press (50/35)(35/20)
*Use two dumbbells for all reps.
Stimulus/Focus: This will be a grueling workout. Find a steady pace and just keep moving.
Cool Down: 3 Rounds
15 GHD Sit Ups
15 GHD Extensions