– Coaches Tip –
The 1st Round should be hard, but unbroken. The subsequent rounds will require breaking up into manageable reps with appropriate rest. Move with good technique, and move with intensity. You should not be doing singles. You should not be standing around.
WOD
“DT”
5 Rounds
12 Deadlifts (155,105)
9 Hang Power Cleans
6 Push Jerks
Level 3- (135,95)
Level 2- (115,75)
Level 1- (95,65)
Rest/Guided Mobility – 10 Minutes
forearms, upper body
Conditioning
800-600-400-200 Sprint
Work in with a partner. One partner works while the other rests.
Conditioning WOD (Non-coached)
:30 on, :30 off for 20 minutes
Max Calories on Assault Bike
Midline WOD
100 AbMat Sit ups for time
Every 20 reps, stop & perform 10 supermans