Warm-up: Coach’s Choice
Strength/Skill: Shoulder Press
3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: Boulder
Complete 5 rounds in 12 minutes or be crushed by the boulder!
5 Burpees
10 Box Jumps (24/20)
15 Kettlebell Swings (1.5/1)
20 Ab Mat Sit Ups
*If you don’t meet the time cap, perform 30 wall balls (20/14)(14/10) at the 12 minute mark.
*Score is your time; record 12 minutes if you don’t finish the WOD within the time cap and complete the wall balls immediately!
Stimulus/Focus: Complete all work unbroken. Take minimal breaks between movements and rounds.
Cool Down: 2 Rounds
15 Goblet Squats
Farmer’s Carry Down and Back (switch arms at turn around point)