Warm up: Coach’s Choice
Strength/Skill: Floor Press
3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
Metcon: 5 Rounds (1 Minute Work/1 Minute Rest)
1 Minute Max Effort Floor Press (70% of Today’s Heaviest Triple)
1 Minute Rest
Stimulus/Focus: Accumulate as many reps as you can each minute. Reps do not have to be unbroken. You’ll have 5 separate scores.
WOD: For Time (8 Minute Time Cap)
21-15-9
Floor Press (115/75)(75/55)
Pull Ups
RX+: (155/105)(105/70)
Stimulus/Focus: This is a classic push pull workout. Aim to complete each round in two sets.
Cool Down: 3 Rounds
15 GHD Sit Ups
15 GHD Extensions