Warm up: Coach’s Choice
Strength/Skill: Floor Press
4 x 4 x 4 x 4 x 4 x 4
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: Six 3-Minute Rounds
Round 1:
10 Burpee Box Step Overs (24/20)
10 Alternating Dumbbell Hang Snatches (50/35)(35/20)
10 V-Ups
Round 2:
10 Box Step Overs (50/35)(35/20) (24/20)
10 Alternating Dumbbell Hang Clean and Jerk (50/35)(35/20)
10 Strict Push-Ups
*One dumbbell for all dumbbell movements.
Stimulus/Focus: You will have 3 minutes to complete the work one time in each round. You will have the remaining time in that 3 minutes to rest. You’ll go through each round 3 times.
Cool Down: Alternating Tabata
Wall Facing Handstand Hold
Russian Twists