Warm-Up: Coach’s Choice
Strength/Skill: Floor Press
3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start lifting at 70% and get AHAP. Lift on a 2-minute clock.
WOD: For Time (20 Minute Cap)
18 Floor Press
1 Rope Climb
15 Floor Press
2 Rope Climbs
12 Floor Press
3 Rope Climbs
9 Floor Press
4 Rope Climbs
6 Floor Press
5 Rope Climbs
3 Floor Press
6 Rope Climbs
*Rx (185/125)(125/85)
Stimulus/Focus: This workout has a great push/pull component. The barbell should be heavy. Find a weight that challenges you. Think about completing each of the longer rounds in 3 sets. Focus on efficiency on the rope climbs.
Cool Down: 4 Rounds
7/4 Bike Calories
15 Ab Mat Sit Ups