Team Burpee Broad Jump 400 meters
2 person teams...one person burpee broad jumps and one runs 400 meter. Upon completion of the run, switch with burpee broad jumper and continue BBJ. Partner begins 400m run, continue to switch until the BBJ makes 400 meters.
Skill/Accessory Work
1 min max WB reps
40 sec max WB reps
20 sec max WB reps
Post Main WOD time to comments and the whiteboard.
No optional strength work for today.
Coach's Notes. (Let's target a mass start time of 0600 at the track, warm up prior and be ready to form teams and do a WOD brief at 0550)
Accessory work/Skill practice. Wall Balls for time. Perfect reps, focus on form, deep squat at the bottom with good lumbar curve, chest up, explode up and use the momentum to drive the MEDBALL and launch it to your target. Use these sets to practice hitting the target and cycling good reps. Take breaks between sets. Time and watch partners to keep quality and rest.
Training Videos.
- Short demo of the burpee broad jump.
- Quick rundown of the wall ball.