Warm up: Coach’s Choice
Strength/Skill: Floor Press
5 x 5 x 5 x 5 x 5
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: Six 4-Minute Rounds (Three times through the following two workouts)
WOD 1:
200 Meter Run
10 Floor Press (115/75)(75/55)
50 Double Unders
WOD 2:
15/12 Calorie Bike (Alternate Bikes)
10 Hang Power Cleans (115/75)(75/55)
15 Box Jump Overs (24/20)
*Masters may step over*
Stimulus/Focus: Work as hard as you can to give yourself time to rest before starting again. You will have a separate score for each round.
Cool Down: Tabata Ab Mat Sit Ups