Warm up: Coach’s Choice
Strength/Skill: Floor 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: Five Rounds (5 Minutes Work/1 Minute Rest)
20 Box Jumps (step down) (24/20)
25 Plate GTOH (45/25)(25/15)
30 Ab Mat Sit Ups
Max Strict Push Ups in Remaining Time
Stimulus/Focus: Find a steady pace and just keep moving. Break between movements, but not within them. Focus on perfect movement on strict push ups. You will have a separate score for each round–all reps are included in the score.
Cool Down: Alternating Tabata
*Russian Twists with Plate
*Superman Holds (20 Seconds)