Warm up: Coach’s Choice
Strength/Skill: 4 Rounds for Quality:
12 Strict Chin-Ups
12 Weighted Deficit Push-Ups
*45# plates for deficit; add plates to the back for weight
*Scale reps as needed to focus on good form.
WOD: 6 Minute GAFAP
Chest to Bar Pull Ups
Shuttle Runs (25′ out and back)
1, 2, 3 . . . increase by 1 rep each round.
RX+: Bar Muscle Ups
Rest 2 min
6 Minute GAFAP
V-ups
Push-ups
2, 4, 6 . . . increase by 2 reps each round.
RX+: GHD Sit Ups and Strict Handstand Push Ups
Rest 2 min
6 Minute GAFAP
Calorie Row
Wall Walks
3, 6, 9 . . increase by 3 reps each round.
RX+: Handstand Walk Meters
Stimulus/Focus: No mixing and matching RX and RX+. Each round will have its own rep score. Work the entire six minutes. Scale as needed to keep moving. You have two minutes to rest.
Cool Down: Tabata Bottom to Bottom Squats