Wednesday, October 11, 2017

Coach's Choice - Dena and Dwain - Bday WOD (abs)

Happy birthday Abs (Abigail).
Dena and Dwain programmed a heck of a WOD for you.

The Wares designed this WOD to be fast and furious, so make sure to keep the weight heavy enough to get a good workout, but managable so that you can keep the intensity up.

Group warm up
Line drills
3 attempts for max distance at a keg style slam ball toss (reverse throw behind the back)

Buy in - 33 pull ups

4 rounds of
10 power cleans 135/95, 115/80, 95/65
15 alternating single arm snatches 50/35, 35/25, 25/15
19 abmat situps
84 meter run

10 Hspus 1 abmat, level 2 2or3 abmats, level 1 box
15 plyo lunges
19 abmat situps
84 meter run

Cash out - 84 bar hip overs

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