Thursday 2.25.16 WOD NOTES

Dynamic Effort Upper

Mobility: 5min

Complete mobility in video below. Foam rolling LATs

Dynamic Warm Up: 5min

Strength: 15min

Thruster¬†(6×3 @ 65%)
Goal is to get Athletes comfortable under load and volume. Spend some time today going over the thruster points of performance.

WOD: 20min

“El Chapo”
100 KB Swings (70,55,55,35)
100 Push Ups
*Every time you break complete a 100m Row
All Athletes start on KB swings. Athletes need to choose a weight and push up modification they can complete 30+ reps in the first round. Athletes do not row after completing KB swings. Push ups, Athletes must continue momentum, pausing at the top or bottom = breaking = rowing.

Cool Down Stretch: 2-3min

$ Out

3x20sec. PallofPress
**each side
Coach class through this instead of a cool down stretch