Warm up: Coach’s Choice
Strength/Skill: Floor Press
5 x 4 x 3 x 2 x 1
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
Strength Metcon: Max Unbroken Floor Press Reps at 60% of Today’s 1 RM
Stimulus/Focus: You’ll have 2 minutes to rest after your final rep. Adjust your weight to 60%. Complete one set unbroken.
WOD: For Time (15 Minute Cap)
10-9-8-7-6-5-4-3-2-1
Strict Push Ups
1-2-3-4-5-6-7-8-9-10
Pull Ups
*After each round complete 15 Ab Mat Sit Ups (Total of 150)
*RX+: HSPU/C2B/GHD Sit Ups
Stimulus/Focus: This will be shoulder focused. Try to do the lower rep schemes unbroken and take no more than one break in the longer rep schemes.
Cool Down: 500 Meter Row