Warm Up

Coach’s Choice

Skills

Push Press

WOD

Max Effort Day
3 Rounds
1 min. max meters on erg
2 min rest
1 min. max rep push press (75/55)
2 min. rest
1 min. max Sit Ups
2 min. rest
1 min. max Pull Ups
2 min. rest

Score each movement separately. Score is average across three rounds of that movement. Athlete should go 100% all out each time

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Travel WOD

3 Rounds
1 min. max rep Burpees
2 min rest
1 min. max rep wall walks
2 min. rest
1 min. max Sit Ups
2 min. rest
1 min. max Pull Ups
2 min. rest