Warm-up
Coach’s choice

WOD prep
Prep the movements

WOD

Off sides

4 rounds for time of:
30 push-ups
20 front squats (115, 80)
20 push presses (same)
30 GHD sit-ups or 30 Ab-mat sit-ups

Coaches notes:Athletes that choose the GHD must do them in their warm-ups every day and do the full range of motion. If not then they must do ab-mat sit-ups(no exceptions)

Option 2:
4 rounds for time of:
30 push-ups
20 front squats (95, 65)
20 push presses (same)
30 Ab-mat sit-ups

Option 3:
4 rounds for time of:
15 push-ups
10 front squats (45,30)
10 push presses (same)
15 Ab-mat sit-ups

Post WOD
Lax ball scaps 2 minutes per side.