Monday 11.2.15 WOD NOTES

Encourage Athletes to participate in RowVember

ME Upper

Mobility: 5min

Front Rack, coaches choice

Dynamic Warm Up: 5min

Focus on hip openers

Strength: 15min

Thruster (1RM, take from rack)
Videos below

WOD: 20min

“Whoomp! There It Is”
50 Calorie Row
50 Axle Bar Deadlifts (225,155)
50 Wall Balls (20,14)
**20min time cap, if you do not complete score 20:00 and remaining reps in comments
This workout has a strict time cap. Coach athletes to choose HSPU modifications wisely.
If busy stagger starts. We have 6 axel barbells at each box, Therefore you can have 24 people in a class and be ok. If you have new Athletes have them use a regular barbell. Axel barbells weight 25#. If not Rx deadlift, Athletes need to be able to complete 5-7 reps unbroken. Athletes will share fat bars and may need to make weight changes.

$ Out

Pump Sesh:
5min AMRAP
10 DB Curls
10 Push Ups