W.O.D. 4.1.14

 With an Olympic bar (45#) athletes will complete the the following exercises as a team. Athletes do not move to the next exercise until EVERYONE is back from each of the 400M runs. The total time for the team concludes when each person is back from the run.

Run 400M
Back Squat X 50
Front Squat X 50
Over Head Squat X 50
Run 400M
Shoulder Press X 50
Push Press X 50
Push Jerk X50
Run 400M
Hang Power Clean X50
Hang Power Snatch X 50
Run 400M

OR

With PVC the athletes will complete the the following exercises as a team. Athletes do not move to the next exercise until EVERYONE has returned from each of the 400M runs. The total time for the team concludes when each person is back from the run.

Run 400M
Back Squat X 25
Front Squat X 25
Over Head Squat X 25
Run 400M
Shoulder Press X 25
Push Press X 25
Push Jerk X 25
Run 400M
Hang Power Clean X 50
Hang Power Snatch X 50

Run 400M

Compare to (5.28.12) (8.20.10) or (5.26.09)

Coaches notes:

Team size will be selected by the coach depending on the amount of athletes in the class.

 
Quote:

"If we all did the things we are capable of doing, we would literally astound ourselves."

- Thomas Alva Edison