:startwod:
Warm Up
3 Rounds of
20 Double Unders or 50 Jump rope
10 Overhead Squats w/ pvc pipe
Workouts of the Day (WODs)
WOD#1
“Randy”
75 Power Snatches 75M/45W
WOD#2
“Annie”
50-40-30-20-10
Double Unders or Single Jump Rope 5Xs
Sit Ups
WOD#3
OPT Workout Task 1
5 Rounds 10 Minute Cap
50 Unbroken Double Unders
15 Unbroken Wall Balls 20M/14W
:endwod:
Coaches Notes: The Warm up should be done in 10 minutes. Each workout should take 10 – 15 minutes max. Remember we have 1 hour until the next class. On WOD #3 each movement needs to be Unbroken to be Rx. There is a 10 minute limit.
