WOD 30th May 2017

29 May WOD 30th May 2017

Coaches WarmUp

Strength: Dynamic Effort- Front Squat

15 min Build to a heavy 3, focussing on speed out of the bottom of the squat. Explosiveness is key. If you lose speed, you stop.

Work Capacity
5rds fast as possible-

10x med ball sit up and wall toss, 10x Med ball power clean, 20 sec max effort Row.

Again working on short, very fast bursts of speed and power.

2 min rest to recover completely.