Tuesday February 16th, 2016

Warm Up
Ankle Mobility 
Ladder Drills

Pre WOD
A) 10-15 Minutes Working On Pistol Progressions

B) 4x1 Sled Sprints

WOD
AMRAP 1 Minute
Power Cleans 155/105
Right into..
AMRAP 14
4 Running Laps
5 Mi5 Makers 40/25
6 Knees 2 Chest

Post Wod
Frog Stretch 2 min.


Coach's note: Lots of skill work today, take time to get the ankles mobilized and work on pistol progressions and regressions. All of the practice time should happen THEN the sled sprints should follow. The sled should not be very heavy, keep it light and make it a sprint! For the WOD, athletes will have two scores. The first score will be how many power cleans are completed in the first minute of the workout. The second score will be how many rounds are completed in the AMRAP. Coach's should set the clock for 15 minutes and let it run. 

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