Warm up: Coach’s Choice
Strength/Skill: Deadlift
7 x 7
Stimulus/Focus: Strive to use 70% for all your reps. They must be touch and go. Lift on a 2-minute clock.
WOD: 6 RFT (18 Minute Cap)
9 Handstand Push Ups
12 Toes to Bar
15/10 Bike Calories (Alternate Bikes Each Round)
Stimulus/Focus: Aim to do your gymnastics movements in two sets each time. Push hard on the bike.
Cool Down: 3 Rounds
10 Ring Rows
100 Meter Row