Wednesday 4-2-14

Wednesday 4-2-14

Warm Up Team Warm Up Skill: Communicating the Count (no whiteboards allowed to keep track, athletes must verbally communicate and keep count — coach will ask every team throughout, if there is any miscommunication or team cannot provide the count, both athletes must stop work and run 100m on the turf) WOD: In Teams of 2, For time: 400m Sprint (100m alternating) 200 Kettle Bell Swing (53,35) 100 Burpees 200 Wall Balls (20,14) 400m Sprint (100m alternating) *One athlete works at a time, reps are completed as a team. The work must be completed in order but can be partitioned by team at own discretion. There are no minimum work requirements. After Bash: Recover ONE Nation Competitors: For WOD: Use heavier of Wall Ball (30,20). Travel WOD: For time: 200m Sprint 100 Kettle Bell or Dumbbell Swing 100 Single Dumbbell Thrusters 100 Burpees 200m Sprint ¬†Tweet...