Warm up: Coach’s Choice
Strength/Skill: Shoulder Press
5 x 4 x 3 x 2 x 1
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: For Time (20 Minute Cap)
500 Meter Run
50 Ab Mat Sit Ups
25 Pull Ups
50 Seated Shoulder Press (35/20)(20/15)
25 Pull Ups
50 Ab Mat Sit Ups
500 Meter Run
Stimulus/Focus: This is an out and back workout. Find a pace and settle in so that you don’t burn out on the first half.
Cool Down: 5 Rounds
100 Meter Row
10 GHD Extensions