Monday 5.2.16 WOD NOTES

Max Effort Lower

Mobility: 10min

10min squat test

Dynamic Warm Up: 5min

Strength: 14min

Clean + 3 Front Squats
**Build to a heavy
Have Athletes use barbells to complete extensive warm up. Clean is a full squat clean, technically this 4 front squats from the ground.
Complete as Every 2min
Rd 1: less than 50%
Rd 2: same
Rd 3: same
Rd 4: weight jump
Rd5: weight jump

WOD: 15min

“Captain Comeback”
20 Burpees Over Bar
20 Hang Squat Snatches (95,65,75,55)
20 Burpees Over Bar
20 Hang Squat Snatches
**Name given to quarterback Roger Staubach during his career with the Dallas Cowboys during the 1970s for his ability to bring back his team from being down during important games. Also referred to as Captain America for his strong old fashioned beliefs likening him to the comic book hero.
Burpees can be completed parallel to bar. 2 feet leave, 2 jump for Rx+ and Rx. Squat snatches, Athletes should be able to complete 3-5 unbroken, singles should not be the goal.

Cool Down Stretch: 2-3min

$ Out

3×25 GHD Face Up Oblique Twist