Posted on

09 July 2024

Warm up: Coach’s Choice

Strength/Skill: Push Press

3 x 3 x 3 x 3 x 3

Stimulus/Focus: Start at 70% of your 1 RM and get AHAP for the three reps across five rounds. Lift on a 2-minute clock.

WOD: 4 RFT (16 Minute Time Cap)

25 Strict Dumbbell Push Ups

100 Meter Farmer’s Carry (50/35)(35/20)

*Two Dumbbells

Stimulus/Focus: Focus on perfect form with your push ups. Push through the farmer’s carry and try to finish it without putting the dumbbells down .

Cool Down: 4 Rounds

5 Strict Pull Ups

100 Meter Run