Thursday 4.14.16 WOD NOTES

Max Effort Upper

Mobility: 4min

0:00 – 1:45 2min each side,

Dynamic Warm Up: 5min

Strength: 15min

Power Clean + Push Press
(Heavy Single)
Ability to work at a heavy PC that is limited by your rep max PP.
Build to a heavy with no failures
Complete the below EMOM to build to a heavy
Min 1. x3 reps less than 50%
Min 2. x3 reps less than 50%
Min 3. x2 + weight jump
Min 4. x2 + weight jump
Min 4. x1 + weight jump
Min 5. , continue single reps until heavy is reached

WOD: 10min

“Hard Target”
In 10min complete:
50 Dubs (x3)
30 Burpee Box Jumps (24,20)
40 Fat Bar STOH (100,70,80,60))
30 Burpee Box Jumps
50 Dubs
**If you do not finish in time cap score 10min + 1sec for every remaining rep
 Athletes can share fat bar and stagger starts. When Fat bar becomes available Athletes stop where they are at and move to fat bar then return to where they left off.

Cool Down Stretch: 2-3min

$ Out

4×15 GHD Overhead Barbell Sit Ups (15,PVC