Warm-Up: Coach’s Choice
Strength/Skill: Shoulder Press
5 x 4 x 3 x 2 x 1
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
Five 2-Minute Rounds: Max Effort Unbroken Shoulder Press Reps at 70% of 1 RM from Today
Stimulus/Focus: Use 70% of your heaviest from today. You have two minutes to get an unbroken set of shoulder presses and rest the remaining time. You will have a rep count for each round.
WOD: 3 RFT (16 Minute Cap)
400 Meter Run
50 Double Unders
25 Strict Push Ups
Stimulus/Focus: Push hard on the run and aim to complete the double unders unbroken or in two sets. Focus on maintaining good form on your push ups.
Cool Down: 3 Rounds
20 Second Achilles Wall Stretch Per Side
5 Wall Angels