Warm up: Coach’s Choice
Strength/Skill: Shoulder Press
5 x 4 x 3 x 2 x 1
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 6 Rounds (4 Minute/2 Minute Rest)
AMRAP A
6 Shuttle Runs
8 Dumbbell Front Rack Alternating Lunges (50/35)(35/20)
10 V-ups
AMRAP B
12/9 Calorie Bike
9 Russian Kettlebell Swings (2/1.5)(1.5/1)
6 Alternating Box Step-Ups with KB (2/1.5)(1.5/1)*Everyone uses a 20″ box.
Stimulus/Focus: You will complete each AMRAP three times. Alternate assault bike and bike erg. You will have a rep score for each of the six rounds.
Cool Down: 400 Meter Gear Carry with a Partner (KB and DB)