Today’s Workout:
Buy In – Review movements, followed by coach led dynamic warmup (10 minutes max)
WOD – “Hope”
Compare to June 9th, 2012
Three rounds of:
Burpees
55/75 pound Power snatch
Box jump, 20/24 box
55/75 pound Thruster
Chest to bar Pull-ups
“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.
Zone 3 – scale to regular pullups
Zone 2 – scale barbell to 45/65lbs, scale to assisted pullups
Zone 1 – scale as needed
Cash Out –Mobility Goat time!
Never done this one before….looks like fun