Wednesday 3.9.16 WOD NOTES

Competition Day!

Mobility: 5min

Overhead shoulder mobility with LAX, coaches choice

Dynamic Warm Up: 5min

WOD: 40min

“Sarah Barracuda”
KB Swings (70,55,55,35)
Burpee over KB
–5min Rest–
Power Cleans (95,65,75,55)
Thrusters (95,65,75,55)
–5min Rest–
3 Rounds
200m Run
15′ HS Walk (Rx=3 wall walks)
**Score total time, minus rest
WOD #1: less than 7min, KB swings should be completed unbroken. Jump over KB
WOD #2: less than 15min, This workout is going to rock many Athletes. Try to complete the PC unbroken and break up the thrusters into 2-3 sets.
WOD #3: less than 15min, Note Rx is wall walks.

Over the years Coaches and experienced Athletes have gotten together during open gym times to work on movements and complete long, high volume WODs as a way to compete. As our population at CrossFit Main Line grows and becomes more experienced our Athletes tolerance and eagerness for long, high volume workouts grows too. ‘Competition Day’ is a response to this.¬†Wednesday and Sundays ‘Competition Days’ are exactly what they look like, ………A Big dose of CROSSFIT!
**Drop Everything and WOD!
– Coach D.

Cool Down Stretch: 2-3min

$ Out

3 x Max Time Plank
**elbows and toes
Coach the Athletes through this