Friday 1.8.16 WOD NOTES

Max Effort Lower

Mobility: 5min

Coaches choice

Dynamic Warm Up: 5min

Strength: 20min

**Score heaviest weight used as each set
1. Front Squat (1×5)
2. Front Squat (1×10)
3. Front Squat (1×15)
Budget 20min for the strength, 5min to warm up, 5min to Complete 5RM, 5min to complete 10RM, 5min to complete 15RM. Athletes should take 3-5 set warm up past 50% then complete each RM in no more than 2 attempts. Coach Athletes that if they feel they can complete a heavier rep to stop shy of the rep max add weight and continue.

WOD: 12min

“Grimm’s Fairy Tale”
12min AMRAP
1 Round of “DT”
2 Rounds of “Cindy”
**”DT”: 12 DL+9HPC+6STOH (155,105,135,95)
**”Cindy”: 5PU+10PU+15SQ
**Score Rounds + Reps (count all reps)
There are Rx and Rx+ weights listed for “DT”. Athletes should use their previous DT weight or a weight they can complete

Could Down Stretch: 2-3min

$ Out

3×15 Partner med ball sit ups