Warm up: Coach’s Choice
Strength/Skill: Floor Press
3 x 3 x 2 x 2 x 1 x 1
Stimulus/Focus: Start at 70% and get AHAP. Lift on a 2-minute clock.
WOD: For Time (18 Minute Time Cap)
16-12-8
Floor Press (95/65)(65/45)
Overhead Alternating Lunge (95/65)(65/45)
16-12-8
Floor Press (115/75)(75/55)
Front Rack Alternating Lunge (115/75)(75/55)
16-12-8
Floor Press (135/95)(95/65)
Back Rack Alternating Lunge (135/95)(95/65)
Stimulus/Focus: This workout should get heavier as it goes forward. Transition your weight quickly.
Cool Down: 3 Rounds
20 Bar Hops
5 Barbell Rollouts