The greatest danger for most of us is not that our aim is too high and we miss it, but that it is too low and we reach it. – Michaelangelo

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Warm Up: Down and Backs or 400m
:60 Jump Rope 
50 Plank Shoulder Taps 
40 Flutters
30 R Twist
:20 Hollow
10 Pike Press or Push Ups

Performance: 
Row 500m-400m-300m-200m-100m
Strict Press 10-8-6-4-2

Then Three Attempts to find a 1rm Press
Score 1rm Press

5x :60 work :60 Rest
Max Effort (heavY)
*Goal is 150


Fitness: 3 Rounds:
200m Jog
10 Db Push Press
10 Low Row or Lat Pull down 

1 Round 
3:00 Stations 
1:00 Rest b/t Stations


Station 1
EMOM: 20 Air Squats


Station 2
EMOM: 20 Sit Ups


Station 3
EMOM: 20 Ball Slam 

Station 4
EMOM: 10 Cals On Rower
*scale reps to something that can be accomplished in the minute 

Cashout:  Coaches Choice