Friday 11.20.15 WOD NOTES

Max Effort Lower

Mobility: 8min

4min wall sit + 2min each side couch stretch

Dynamic Warm Up: 5min

Strength: 5min

Back Squat (1 Attempt Max Reps Back Squat (45,35))
**You may not stop movement
Stop Athletes if they begin to pause at the top or bottom of the movement. Once the hips extend at the top the Athlete must defend into the squat. Score total squats.

WOD: 30min

“Deck of Cards”
Split Class into 2 Teams:.
Hearts = HR Push Ups
Diamonds = T2B
Spades = MB Cleans (20,14)
Clubs = Pull Ups
**Cards are flipped over one at a time.
Entire team completes the repetitions before flipping the next card.
**Number represents repetitions (All face cards = 10, Aces = 1)
**Suit represents the movement
**Score is the time it takes your team to make it through the deck!
Scale PU to jumping PU to move Athletes quickly. Squat Clean weight should manageable, less than 50% 1RM. Each team gets a full set of cards.

$ Out

Side Planks – 3x Max Time, Each Side