Posted on

09 September 2024

Warm up: Coach’s Choice

Strength/Skill: Clean

1 x 1

Stimulus/Focus: Use 20 minutes to get as heavy as you can on a clean (squat).

WOD: 12 Minute GAFAP

1 Clean (165/115)(115/75)

2 Handstand Push Ups

*Add one rep to cleans each round and two reps to HSPUs.

*Masters RX: Seated DB Presses (20/15)

*RX+: (225/155)(155/105) and strict handstand push ups (masters: seated DB Presses @ 35/20)

Stimulus/Focus: This should be challenging. Find a pace and try to keep moving.

Cool Down: Tabata Bar Hangs