Warm up: Coach’s Choice
Strength/Skill: Floor Press
6 x 6
Stimulus/Focus: Use 80% for all sets. Lift on a 2-minute clock.
Gymnastics: Strict Pull-Ups
Choose a number you can manage to complete every 30 seconds for 5 minutes.
WOD: For Time (12 Minute Cap)
21-15-9-15-21
Floor Press (95/65)(65/45)
Strict Push Ups
RX+: (155/105)(105/70)
Deficit Push Ups (45/25)(25/15)
Stimulus/Focus: This is a workout designed to tax your press. There is no break to recover since the two movements are so similar. Consider doing small sets to avoid muscular failure.
Cool Down: 3 Rounds
100 Meter Row
30 Second Bar Hang