Wednesday 3.16.16. WOD NOTES

Competition Day

Mobility: 5min

Coaches choice, pic your favorite

Dynamic Warm Up: 5min

WOD: 30min

21 Thrusters (95,65,75,55)
21 Pull Ups
21 Deadlifts (225,155,185,135)
21 Burpees Over The Bar
9 MUs (C2B)
9 Snatches (135,95,115,75)
15 Thrusters
15 Pull Ups
15 Deadlifts
15 Burpees Over The Bar
9 MUs (C2B)
9 Snatches
**Score the time of each segment
Todays competition day is all about maximal intensity. Do not pace these workouts. Go hard, go fast, recover quickly. This means the weights should be manageable for large sets. The clocks will count up in 5min intervals so that it is easy to score the time of each WOD.

Cool Down Stretch: 2-3min

$ Out

3 Rds Plank Work
1min middle, left, right
Coach Athletes through this