Warm up: Coach’s Choice
Strength/Skill: Push Press
5x 4 x 3 x 2 x 1
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
Push Press: 1 x ME Reps
Stimulus/Focus: After the final 2-minute clock, complete as many unbroken reps as possible at 70% of your heaviest from today.
WOD: For Time (20 Minute Time Cap)
400 Meter Run Buy In
Then, 5 Rounds
10 Handstand Push Ups
20 Weighted Ab Mat Sit Ups (25/15)(15/10)
1 Ring Muscle Up
Then, 400 Meter Run Buy Out
*Masters RX: Seated Dumbbell Presses (20/15)
*Plate must stay in contact with the chest on sit ups.
Stimulus/Focus: Focus on choosing challenging scales. The time domain should allow you to work through those.
Cool Down: 25 Single Unders
25 Double Unders
25 Cross-Over Single Unders
25 Triple Unders
Happy Friday! 🙂