Warm-up: Coach’s Choice
Strength/Skill: Overhead Squat (3 x 3 x 3 x 3 x 3 x 3)
Start at 75% and get AHAP. Lift on a 3-minute clock.
WOD: 10 RFT (20 Minute Cap)
3 Overhead Squats (135/95)
5 Knees to Elbow
7 Strict Push Ups
Stimulus/Focus: This will be tough on the shoulders. The short rep scheme should allow you to do your work unbroken each time. Rest as needed between reps to make that possible.
Cool Down: 5 Rounds
100 Meter Row
10 GHD Extensions