Warm up: Coach’s Choice
Strength/Skill: Push Press
5 x 5
Stimulus/Focus: Use 80% for all five sets of five reps. Lift on a 2-minute clock.
WOD: For Time (7 Minute Cap)
21 – 15 – 9
Toes to Bar
Kettlebell Goblet Squats (1.5/1)(1/25#)
For Time (7 Minute Cap)
9 – 15 – 21
Kettlebell Swings (1.5/1)(1/25#)
Ring Dips
Stimulus/Focus: Two couplets. The faster you get finished with the first, the more time you have to rest. Aim to do all KB work. Break your gymnastics reps into sets that allow you to keep working.
Cool Down: 3 Rounds
100 Meter Overhead KB Carry (Switch Hands at Turn Around)
20 Standing Oblique Twists with KB