Friday 3.25.16 WOD NOTES

Max Effort Lower

Mobility: 5min

o:35 -1:50

Dynamic Warm Up: 5min

Strength: 12min

Snatch Grip Deadlift (1RM)
Upper back development
Posterior Chain development
Assistant Exercise for conventional deadlift
Increase vertical jump, focus on hip extension
Warm Up today with a conventional grip and gradually work your hands wider as you approach a 1RM. Think about pulling the bar in 2, this will help organize your upper back and shoulders. Remember this is an assitance exercise to increase the conventional deadlift so the set up is similar with the shoulders directly ontop of the bar, not behind the bar like the snatch. Lift the bar with your legs first and then bring your hips to the bar. Bring your hips to extention at the top.

WOD: 20min time cap

In 20min from a rack:
20 Back Squats (225,155,185,135)
1mile run
20 Back Squats
Do not stagger start Atheltes on the run or back squat. Every Athlete starts on the back squat. If you do not have enough squat racks have Athlete #1 start on their 20 squats and then the next Athlete starts, subtracting the wait time.
Back Squat weight, Athletes should complete 20 reps in max 4 sets and sub 5 min.
Run should be completed in sub 10min.

Cool Down Stretch: None

Read $Out notes below

$ Out

3×20 Partner Leg Tosses
Coach Athletes though this instead of a cool down stretch