Warm up: Coach’s Choice
Strength/Skill: Push Press
2 x 2 x 2 x 2 x 2
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: 4 Rounds (20 Minute Cap)
12/9 Calorie Row
12 Handstand Push Ups
*Masters RX: Seated DB Press (20/15)
12/9 Calorie Bike (Assault/Erg)
12 Pull Ups
*RX+: Strict HSPUs and pull ups
Stimulus/Focus: Try to keep your gymnastics in one to two sets each time. Push hard on the machines. Make sure to do the assault bike twice and the bike erg twice.
Cool Down: 3 Rounds
20 GHD Sit Ups
20 GHD Extensions