Warm-Up: Coach’s Choice
Strength/Skill: Shoulder Press
1 x 1
Stimulus/Focus: Spend 10 minutes getting AHAP for a single.
Strength Metcon: Five 2-MInute Rounds
1 Rep @ 90%
2 Reps @ 85%
3 Reps @ 80%
4 Reps @ 75%
5 Reps @ 70%
Note: Use your true percentages based on your heaviest single of the day. If you miss any lifts you may re-attempt in the 2-minute window. Your score is your total weight successfully lifted.
WOD: 7 Minute GAFAP
1 Strict Pull Up
1 Push Press (115/75)(75/55)
2/2, 3/3, . . . etc.
RX+: Strict Chest to Bar and (135/95)(95/65)
Stimulus/Focus: This will fatigue your shoulders. Just keep moving. It is a short time domain. Your score is total reps.
Cool Down: Tabata Hanging Knee Raises