WOD NOTES
Teams of 2, alternating reps as needed.
Dynamic prep
2-3 sets based on individual needs
Indian club circles x 10 reps
Band perfect stretch x 30 seconds each
Fitness and Performance
20 minute AMRAP
150 Wall balls 20/14
100 DU
50 Calorie row
Sport
30 minutes
Build up to heavy 1 RM Snatch
30 minutes
Build up to heavy 1 RM C&J
WL Athletes
30 minutes
Build up to heavy Front Squat
CF Athletes
Every 3 minutes start
15 minute AMRAP
1 HSPU
2 Power Clean 155/105
3 Burpee over bar
Multiply each round by it’s #
2 HSPU
4 Power Clean
6 Burpee over bar
And so on….
Compare to Dec.9.2014
