Sunday 11.22.15 WOD NOTES

Explosive Strength

Mobility: 5min

Coaches Choice

Dynamic Warm Up: 5min


After dynamic warm up have athletes grab barbells and review snatch. Coach them that they will have 12min to complete 1RM snatch, you will then review clean and jerk and they will have 12min to complete 1RM C&J. During each movement review review the burgener warm up or variation, common fault and ques that they Coach will give them. Encourage Athletes to take less than 10 reps after 50% 1RM is reached.

Strength: 12min

Snatch (1RM)

Strength: 12min

Clean and Jerk (1RM)

WOD: 15min

Row 7000 meters, every 2 minutes stop and complete 10 air squats
**Score time
If Athletes run over time they can complete this on their one as the next class begins.

Cool Down Stretch: 2-3min

$ Out

3×50 Standing Heavy Band Crunches


Thanksgiving Holiday Schedule
Thursday 11.26.15
9am Outdoor WOD Radnor Memorial Park, map below. Boxes Closed
Friday 11.27.15
9:30am & 4:30pm (babysitting at both WODs)

Holiday Amazing Race – Registration Open!