Warm up: Coach’s Choice
Strength/Skill: Thruster
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 80% and get AHAP. Lift on a 2-minute clock.
WOD: 24 Minute EMOM
Minutes 1-8: 12 Wall Balls (20/14)(14/10)
Minutes 9-16: 8 Chest to Bar Pull Ups
Minutes 17-24: 12 Ab Mat Sit Ups
RX+: (30/20)(20/14); Bar Muscle Ups, GHD Sit Ups
Stimulus/Focus: Push hard in your work each minute. Focus on quality of movement. Try to keep work unbroken if possible. Give yourself time to rest before the next minute starts. Your score will be total reps. You can only click RX or RX+ if you complete all prescribed reps each minute.
Cool Down: Tabata Plank Holds