Wednesday 111102 WOD

Mobility: Coaches choice

Strength:  10 – 8 – 6 – 4 – 3 – 3 – 3 Clean & Jerk

Work Capacity:  AMRAP 20 minutes:

• 6 x Hang Power Snatch
• 9 x Overhead Squat
• 12 x Box Jump

Rx: #95/65

Figuring out holes and using a your weaknesses to build an advantage.

ENDURANCE TRAINING

3+ horas antes o después de tu WOD de Fuerza y Acondicionamiento

3+ Hours Before or After CFE Strength & Conditioning WOD or Strength & Conditioning Recovery

Elige UNA de la siguientes disciplinas:

Choose ONE of the following sports:

Swim: 10 x 50m TT with 10 pound vest or drag, rest 3:00

Bike: 8 x 400m TT with 20-30 pound vest, spin/rest 4:00

Run: 10 x 100m TT with 10-20 pound vest, rest 2:00

Row: 10 x 125m TT with 10-20 pound vest, rest 2:00

If athlete is not conditioned to handle a load, then scale.

Si el atleta no está listo para la rutina, escalarla.