Posted on

15 July 2024

Warm up: Coach’s Choice

Strength/Skill: Floor Press

5-4-3-2-1-2-3-4-5

Stimulus/Focus: Start around 70-75% and get AHAP. Lift on a 2-minute clock. If you miss any sets you cannot reattempt them and they do not count in your score.

Strength Metcon: Total Pounds Lifted

WOD: 6 Rounds For Time (15 Minute Cap)

200 Meter Run

20 Kettlebell Swings (1.5/1)(1/25#)

20 Goblet Reverse Lunges (1.5/1)(1/25#)

Stimulus/Focus: Attempt to complete your work without putting the kettlebell down. If needed, break only once in each movement. Push hard on the run each time.

Cool Down: 4 Rounds

15 GHD Sit Ups

15 GHD Extensions