WOD
A) 4X6 Press – Heavy but Perfect
Rest 60 seconds
B) 4X 20-30 seconds of Hollow Rocks
Rest 60 seconds
Alternate sets between A and B
-then-
5 Rounds for Time:
200 Meter Sprint
7 Toes-to-Bar
10 Thrusters (75/45)
Competition/WL WOD
Depending on what we’ve discussed…
Weightlifting Cycle
-or-
CrossFit Performance WOD plus GOAT work