Sunday 3.13.16 WOD NOTES

Competition Day!

Mobility: None

Dynamic Warm Up: None

Have Athlete complete the below warm up as they arrive, start WOD demo on time.

Warm Up:

200m Row or Run
1 Round of “Cindy”

WOD: 45min

“Good Initiative, Bad Judgement”
1/2 “Griff” (12min)
400m Run
200m Run backwards,
400m Run
200m Run Backwards
–5min Rest–
2 Rounds “Joshie” (15min)
21 DB Snatches (right)
21 ‘L’ Pull Ups
21 DB Snatched (left)
21 ‘L’ Pull Ups
Normally programmed at 40# but we jump from 35 to 45. Work at 45#
–5min Rest–
1/2 “Nick” (18min)
6 Rounds
10 DB Hang Squat Cleans
6 HSPU on DBs
DB in each had
**DBs (45,25)
**Score total time minus 10min of rest

**There is only Rx weights and movements listed. **Complete “Joshie” with 45# DBs
Make sure you review modifications as part of movement demo and help them choose the appropriate weights.

$ Out

3 x 1min
Barbell Side Bends with Fat Bars, load bar to 65,45