Warm up: Coach’s Choice
Strength/Skill: Push Jerk
10 Minutes to Build to Your Heavy for the Day
Stimulus/Focus: Get heavy!
Strength Metcon: 10 Minute EMOM
Even: Max Reps @ 90%
Odd: Change Weight and Rest
Even: Max Reps @ 80%
Odd: Change Weight and Rest
*Continue for 70%, 60% and 50%
Stimulus/Focus: These reps do not have to be unbroken. Accumulate as many as you can in your minute to work. Change weight efficiently to give yourself time to rest.
WOD: 5 RFT (12 Minute Cap)
30 Double Unders
10 Alternating Dumbbell Snatches (50/35)(35/20)
3 Wall Walks
Stimulus/Focus: This is a shoulder burner. Attempt to do all work unbroken. Take quick breaks between movements.
Cool Down: 4 Rounds
15 GHD Sit Ups
15 GHD Extensions