**UPDATE -- Harney is on Training Holiday hours (0500-1700) on Friday
and Holiday hours (0800-1700) Monday due to the MLK Holiday**
Strength
HBBS 4x4 80% and 5x3 85%
Rest no more than 2 mins between sets.
Team WOD
As a 4 person team with a continuously running clock:
Max Double Unders, while performing:
8RFT of:
15 Box Jumps (24/20)
5 HSPU
10 Pull ups
Post loads and results to whiteboard and comments.
Coach's Notes. (UPDATE: Plan for normal Team WOD mass start time of 0600. For those able to sleep in due to the training holiday, rally around the revised start time previously posted. Late start time of 0820, warm up prior and be ready for a WOD brief at 0815)
Team WOD
The idea is to maximize DU in as little time as possible. One person starts on DU, the other three teammates rotate through the three exercises two complete times – each person doing each station twice. One 2 rounds are complete the DU person rotates in and one team member goes out to DU. WOD is complete once all four members have taken a turn at the DU and a total of 8 rounds complete.
Example...Members A,B,C and D. Clock starts and A starts DU, B/C/D start 2RFT each at a different station. After two rounds of BJ, HSPUs and PUs are completed by all three (B, C and D) then D moves to DU, A/B/C conduct 2RFT. Continue in this fashion until all four have done one round of DUs and 8 total rounds of the triplet Keep count of team's total DU. Score is total DU minus time in seconds.