Tuesday 3.1.16 WOD NOTES

Dynamic Effort Upper

Mobility: 5min

Complete mobility in video below. Foam rolling LATs

Dynamic Warm Up: 5min

Strength: 15min

Thruster (12×2 @ 70%, from the rack)
Goal is to get Athletes comfortable under load and volume. Spend some time today going over the thruster points of performance.

WOD: 20min

“Big Meech”
5 Rounds
100m KB Farmers Carry (70,55,55,45)
12 Push Press (95,65)
12 SDHP (95,65)
Athletes need to choose weights they can complete all movements unbroken, including farmers carry (1 KB in each hand).

Cool Down Stretch: None

$ Out: 2-4min

4×16 V-Ups
Coach group through if there is enough time