Warm up: Coach’s Choice
Strength/Skill: Floor Press
5 x 2
Stimulus/Focus: Use 90% for all sets. Lift on a 2-minute clock.
WOD: 10 RFT (24 Minute Cap)
200/150 Meter Row
10 Floor Press (135/95)(95/65)
10 Slam Balls (30/20)(20/15)
Stimulus/Focus: This is a push pull workout. Try to push hard on the row and go unbroken on the floor press and slam balls.
Cool Down: 3 Rounds for Quality
30 Second Close Grip Hang
15 Pike Compressions