Warm up: Coach’s Choice
Strength/Skill: Floor Press
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 80% and get AHAP across the five sets of two. Lift on a 2-minute clock.
WOD: 4 Rounds 6 Minutes Work/2 Minutes Rest
A) AMRAP
15/12 Calorie Row
10 Ring Rows
5 Ring Dips
B) AMRAP
15/12 Calorie Bike (Alternate Erg/Assault)
10 Burpees
5 Ring Pull Ups
Stimulus/Focus: You’ll do each of these workouts twice (ABAB). You will work for 6 minutes and record your reps for that workout-yes, guys have more reps in a round than girls do. It is okay! Make sure you do the assault bike one round and the bike erg the other round.
Cool Down: 400 Meter Run