Warm up: Coach’s Choice
Strength/Skill: Overhead Squat
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 75% and get AHAP over the five sets. Lift on a 2-minute clock.
WOD: 18 Minute GAFAP
4 – 8 – 12 – 16 – 20 . . .
Handstand Push Ups
Single Arm Dumbbell Overhead Squats (50/35)(35/20)
*Divide reps equally between sides in each round.*
Pull-Ups
*Masters: Seated DB Presses (20/15) for HSPUs
Stimulus/Focus: Try to do the smaller sets without breaking. Take short breaks in between movements.
Cool Down: Tabata Lunge Hold: Alternate Between Sides