Hey all, great work on the 2k test over Wednesday - Thursday. Not an easy wod by any means, but an incredible test of aerobic fitness and stamina.
For Friday and Saturday, you get to choose your main workout and pursue something that you want to take down. Both wods are meant to be relatively short and you can choose the one with more of your strengths, or the one in which you'll need to work a bit harder to get it done. Either way, you'll get a great workout!
As always, discuss with your coach about the appropriate scaling for the workouts to make sure you can complete them safely and efficiently.
TRAINING FRIDAY - SATURDAY
WARM-UP: 6 min AMRAP of - 8 barbell deadlifts, 6 barbell push press, 14 walking lunge steps
WOD CHOICE #1: Isabel
Simple yet very challenging, Isabel is all about getting your snatches as efficiently as possible and pacing the time between them.
Rx: 30 snatches for time (95/135)
WOD CHOICE #2: Grace
Also simple, and with the same rep scheme, Grace takes the clean and jerk movement and repeats it for 30 reps.
Rx: 30 clean and jerks for time (95/135)
CASH-OUT: Beach Pump
Alternating on the minute for 16 minutes (8 rounds of each): 10-20 double crunch, 10-20 pullups