Warm up: Coach’s Choice
Strength/Skill: Shoulder Press
6 x 6
Stimulus/Focus: Use 80% for all sets. Lift on a 2-minute clock.
WOD: Four 5-Minute Time Caps
3 RFT (5 Minute Cap)
5 Toes to Bar
10 Pistols
Stimulus/Focus: You will complete three rounds of the above couplet within five minutes. Your rest time is any time that is remaining in that five minutes. You will do this four times. You will have four separate scores.
Cool Down: 4 Rounds
5 Ring Dips
10 Calorie Bike (alternate Erg and Assault)