WOD NOTES:
Some movement and odd object training.
Hope you all have fun with this one.
Flow and finesse is the name of the game today.
This should feel like “play time”
Fitness
Dynamic prep:
PVC shoulder pass thru’s x 10
KB/Steel club Halos x 10
Boot straps x 6
EMOM x 24
Minute One = TRX Cossack Squats x 6
Minute Two = Ballistic Mace curls x 20
Minute Three = Heavy Steel club swings x 20
Minute Four = Mace Pendullums x 30 seconds
Performance
Dynamic prep:
PVC shoulder pass thru’s x 10
KB/Steel club Halos x 10
Boot straps x 6
EMOM x 24
Minute One = KB Cossack Squats x 6
Minute Two = Ballistic Mace curls x 20
Minute Three = Heavy Steel club swings x 20
Minute Four = Mace 360’s x 5 each
CrossFit Athletes
Dynamic prep
PVC chest opener in rack x 30 seconds
Prayer stretch x 30 seconds
Boot straps x 6
Every 2 minutes x 6 sets
20 DU + 1 Squat Clean
increase BB loading each set
5 minutes
T2B cycling practice
determine how you will break up the reps and rest duration
Test Round one of 16.2
