Warm-Up
Coach’s choice
WOD prep
3,3,3,3,3 Strict press
Ten 90 second rounds.
Athlete 1 start at 1
Athlete 2 start at 2
Athlete 1 start at 3
Athlete 2 start at 4
Athlete 1 start at 5
Athlete 2 start at 6
Athlete 1 start at 7
Athlete 2 start at 8
Athlete 1 start at 9
Athlete 2 start at 10
* Build in weight
Round 1 Athlete 1 completes strict press. Round 2 Athlete 2 completes the strict press.
WOD
AMRAP 8:
10/7 Calorie Bike
10 ab-mat sit-ups
10 DB box step up
*Use a 12 inch box for the step ups.
Post WOD:
Mobility
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WOD
Post WOD:
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