Tuesday 12.8.15 WOD NOTES

Dynamic Effort Upper

Mobility: 5min

coaches choice of banded overhead distraction. Plus snatch warm up after dynamic warm up

Dynamic Warm Up: 5min

Strength: 12min

Hang Power Snatch (6×3 @ 65%)
Complete a full Burgener Warm Up, coaching Athletes to have purpose with each step. Work on efficiency of movement.

WOD: 25min

“2015 Masters Qualifier Event 3”
2 rounds for time of:
1,000-meter row
50 thrusters (65,45)
30 chest-to-bar pull-ups
**20min time cap
Demo video attached. 20min time cap, Athletes need to choose modifications that allow them to complete this WOD in 20min.

$ Out

3×20 V-Ups