Warm up: Coach’s Choice
Strength/Skill: Floor Press
6 x 4
Stimulus/Focus: Use 75% for all sets. Lift on a 2-minute clock.
WOD: 8 Rounds (3 Minutes Work/1 Minute Rest):
A) AMRAP
400m Run
Max Wallballs in Remaining Time (20/14)(14/10)
B) AMRAP
500m Row
Max Burpees in Remaining Time
Stimulus/Focus: Push as hard as you can on the run and row to give yourself as much time on the wall balls and burpees as possible. You will have one minute to rest between each round. You will have 8 separate scores.
Cool Down: Tabata Hollow Rock to Superman