Warm up: Coach’s Choice
Strength/Skill: Power Clean
5 x 4 x 3 x 2 x 1
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: For Time (20 Minute Cap)
24 – 18 – 12 – 6
Alternating Overhead Step Lunges (50/35)(35/20)
Ab Mat Sit Ups
Weighted Box Step Ups (24/20)(50/35)(35/20)
Strict Push Ups
*One Dumbbell for Lunges and Step Ups*
*Split Dumbbell Work Equally Between Sides*
*Front Rack Hold on Step Ups*
Stimulus/Focus: Aim to do the round of 24 and 18 with no more than one break and the rounds of 12 and 6 unbroken.
Cool Down: 3 Rounds
20 GHD Extensions
200 Meter Row