Wednesday February 10th, 2016

Warm up
Banded Lat Stretch 2 min/side
Coach's Dynamic Flex

Activation
Broad Jump x5
Active Bar Hang x5
x3

WOD
21-15-9
Right Arm Russian KBS 53/35
Left Arm Russian KBS
Box Jump 24/20

REST

9-15-21
Double Under
Strict Pull Up

Extra Credit
3RNFT
10 BB Bent Over Row
5 Strict T2B


Coach's note: 6:30 WOD will be held in the back room due to the gymnastics work shop. There is not a strength portion today so push the intensity on the WOD. The first WOD will be intense and fast, however, the second one may be slower due to the strict pull up factor, and that's okay! If left over time, get the athletes doing some horizontal pulling. Keep the rest between workouts under 8 minutes and make sure everyone starts at the same time. 

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