Wednesday 3.30.16 WOD NOTES

Competition Day!

Mobility: None

Dynamic Warm Up: 5min

Make is fast pace. No slow movements

WOD: 45min

45min AMRAP
“The Seven”
7 Handstand Push-ups
7 Thrusters (135,95)
7 Knees-To-Elbows
7 Deadlifts (245,170)
7 Burpees
7 Kettlebell Swings (70,55)
7 Pull-ups
**Complete as many reps as possible in 45min. Score your total reps every 15min
RUN CLOCK IN 3x15min INTERVALS. Partner up or triple up Athletes to share gear and stagger where they start.
Athletes should move fast unbroken through this workout, especially on barbell movements. Be ready to lessen Athletes weights. Put whiteboards out and have Athletes score their reps at the end of each 15min interval. Athletes will continue where they left off at the end of each interval. There is no Rx+ option because this is a hero WOD.
If you have new Athletes complete the below workout. Spend your time monitoring and coaching these Athletes.
Modified WOD for new Athletes:
7 Rounds
7 Thrusters (45,35)
7 K2E
7 Burpees
7 KB Swings
7 Jumping Pull Ups or Ring Rows

Cool Down Stretch:

Lead Atheltes through 5min of recovery mobility

$ Out

5min Recovery With Coach