Wednesday 2.17.16 WOD NOTES

Explosive Strength

Mobility: 5min

3min each side: Coach Stretch
2min: 0:00- 1:30

Dynamic Warm Up: 5min

WOD: 20min

“Tabata Fight Gone Bad”
Complete 8 consecutive intervals of each movement before moving to the next:

Wallballs (20,14)
SDHP (75,55)
Box Jumps (20,20)
Push Press (75,55)
Row For Cals

**1 Interval = 20 sec. Work + 10sec. Rest
**There is no additional rest between exercises
**Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five movements.
There is no additional transition time between movements. Complete all 8 intervals before moving to the next movement.

Cool Down Stretch: 2-3min

$ Out: 4min

Tabata Plank Holds
**elbows and toes, 8 rounds
Complete as class