Warm-Up: Coach’s Choice
Strength/Skill: Floor Press
3 x 3 x 3 x 3 x 3
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: For Time (18 Minute Time Cap)
Complete one max set of unbroken strict pull ups
Then, Three Rounds:
500/400 Meter Row
40 Ab Mat Sit Ups
30 Atlernating Dumbbell Snatch (50/35)(35/20)
Then, complete one max set of unbroken strict pull ups
Stimulus/Focus: Rest as needed before starting your final set of pull ups, but keep in mind the 18 minute time cap. Your score will be your time from the first pull up to the last pull up and your total number of pull ups combined.
Cool Down: 3 Rounds
10 Superman Holds (2 Second Hold)
20 Jump Lunges