Warm up: Coach’s Choice
Strength/Skill: Shoulder Press
6 x 6 x 6 x 6
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 3-minute clock.
WOD: For Time (16 Minute Time Cap)
30 – 20 – 10
Pull Ups
Hand Release Push Ups
Rest 2 Minutes, Then:
15-10-5
Chest to Bar Pull Ups
Handstand Push Ups
Stimulus/Focus: A classic push pull style workout. Focus on good form. Take short breaks in order to avoid muscular failure.
Cool Down: 4 Rounds
100 Meter Run
10 GHD Sit Ups
10 GHD Extensions