Warm up: Coach’s Choice
Strength/Skill: Shoulder Press
4 x 4 x 4 x 4 x 4 x 4
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 5 RFT (14 Minute Time Cap)
4 Shoulder Press (95/65)(65/45)
8 Burpees Over the Bar
12 Front Rack Lunges (95/65)(65/45)
Stimulus/Focus: Complete barbell work unbroken. Move quickly on the burpees. Rest between movements.
Cool Down: 4 Rounds
15 GHD Sit Ups
15 GHD Extensions