Monday 4.18.16 WOD NOTES

Start metcon today with 30min to go in the class

Max Effort Lower
Mobility: 5min

2min each side. 1:40-2:39

Dynamic Warm Up: 5min

Strength: 12min

Snatch + Hang Snatch (Build to a heavy complex, full squat)
Complete as EMOM. Follow the below rep scheme.
Min 1: 3x @ less than 50%
Min 2: 1x + weight jump
Min 3: 1x + weight jump
Min 4: 1x + weight jump
Min 5: Etc.

WOD: 25min

“Dragon Eyes”
Deadlift (335,235,285,200)
**Score time
NOTES: 10min
Athletes will score there time on this WOD. Athletes that are partners may finish at different times, the rest is 5min from the last partner to finish.
–5min Rest–
Team of 2, Relay Style
5 Rounds Each
10 Box Jump Overs (24,20,20,20)
10 Thrusters (95,65,75,55)
**Score time
NOTES: 10min
Athletes will score their time on this WOD. Relay Style = P1 completes full round then P2 completes full round. Each Athlete completes 5 rounds for a total of 10 rounds as a team. Box ‘JUMP’ Overs, Athletes must jump onto box, both feet must be on top of the box at the same time, hips do not have to open, jump off box to opposite side. Athletes need to complete thrusters unbroken each round.
Have Athletes partner up before they start WOD #1. After WOD #1 Athletes will clear unneeded gear and get out a box.

Cool Down Stretch: 2-3min

$ Out

3×45 Flutter Kicks