Thursday 3.31.16 WOD NOTES

Max Effort Lower

Mobility: 4min

2min each side LAX hamstrings sitting on box

Dynamic Warm Up: 5min

Strength: 12min

Depth Jump for max height
**Score max inches over PVC
**Step off box at knee height
Depth jumps are a great way to increase explosiveness and absolute strength. The stretch reflex caused by the shortening and lengthening of the muscle will cause the Athlete to have a greater depth jump than standing static jump. Depth jumps do this by causing; central nervous system stimulation & firing time increases in the lengthening and shortening of the muscles.


“Sprint Tri”
1000m Run
2000m Row
3000m Bike
**30min time cap
**If you do not finish score 30min and remaining distance in comments
Stagger starts if needed.

$ Out

GHD Paddeling 3x30sec forwards and backwards