“Tell me and I might remember, show me and I may forget, but invole me and I’ll understand.” — Unknown
Wisdom Wednesday
WUWOD
Coaches warm up game
WOD 1
In Pairs Complete:
50 Wall Ball Front Squats
* Every 30sec stop to perform 5 pushups.
50 Wall Ball Deadlifts
* Every 30sec stop to perform 5 jumping jacks.
50 Wall Ball Squat Cleans
* Every 30sec stop to perform 3 star jumps
50 Wall Ball Sit Ups
* Every 30sec stop to perform 6 MB Russian twists
*14 min cap
*Break how you like with partner as long as its equal
WOD 2
Fitness Testing #9
PAIN OPTIONAL’
EMOM for 12 Mins
3 Front Squats @ 90/55 C=100/70
in the remaining time AMRAP
Ring Dips/ 20″ Box Push Ups C=Muscle ups
*Score = MAX reps across the 12 mins
*Scale weight that allows you to hit the front squats unbroken in around 30 seconds
Additional Work
30 Mins before Class
Front Squat
3×3
*Build up and use heaviest weight possible each set