Warm up: Coach’s Choice
Strength/Skill: Barbell Box Step Up
1 x 10
Stimulus/Focus: Spend 10 minutes finding the heaviest set of 10 reps you can. The box will be 20″ for everyone. You may hold the bar in the front rack or back rack.
WOD: 25 Minute AMRAP
15 Kettlebell Swings (1.5/1)(1/25#)
12 Box Jump Overs (24/20)
*Masters May Step Up. Everyone Must Step Down*
9 Strict Push Ups
6 Pull Ups
RX+: (2/1.5)(1.5/1); 30/24; deficit push ups (45/25); chest to bar
Stimulus/Focus: This long time domain will be a grind. Try to do each round unbroken. Take short breaks between movements and rounds. Aim for 10 rounds. No mix and matching of RX and RX+.
Cool Down: Tabata Wall Sits