Session #1


Coaches Choice

Odd Object

Metcon (4 Rounds for time)

Every 3 min for 12 min (4 sets)
10 Slam balls 40#/30#

1:00 min Bar Hang (accumulate 1 min if you can't do it unbroken)
10 Slam balls 40#/30#


Wall Sits (4x1:00 min)

squat against the wall

every 2 mins for 8 mins
60 sec wall sit.
If this is too easy add weight.
Make sure your legs make a perfect 90 degrees and your thighs are parallel with the floor.

Accessory Work

Spend the rest of class working on something that you need extra time on.

Session #2

Master a Skill

Take 5-10 minutes to master one thing that has been holding you back.

Session #2 is yours today.  You have how ever much time you want to dedicate to working on skills.  Be serious and dedicate sometime not just 5 or 10 minutes