Warm up: Coach’s Choice
Strength/Skill: Shoulder Press
5 x 4 x 3 x 2 x 1
Stimulus/Focus: Start at 75% and get AHAP. Lift on a 2-minute clock.
WOD: Four 5-Minute Rounds
A) For Time:
27/21 Assault Bike/Bike Erg
21 Bar-Facing Burpees
15 Thrusters (95/65)(65/45)
B) For Time:
27/21 Calorie Row
21 Toes to Bar
15 Box Jump Overs (24/20)
*Masters can step up. Everyone steps down.
Stimulus/Focus: You will go through the two workouts twice. The only time you have to rest is the time you have left in the five minutes after completing the work. You will be on the bike erg once, assault bike once, and rower twice. Scale appropriately.
Cool Down: 400 Meter Run/Jog/Walk