1) Warm-up
Full Range of Motion (FROM) warmup
2) Strength & Conditioning
3 rounds for time:
21 Wall balls (20/14), 10 ft
15 Box jump (24/20)
9 Thruster (75/45)
5 Burpees
Post time to whiteboard and comments.
Coach's Notes. (standard start times of 0545 and 0630, warm up prior and be ready to start at these times)
METCON. Simple little task-priority WOD today, nothing but bodyweight movements and some light weights, but...guaranteed to be a quad burner. Feeling froggy? Add a little something extra with bar facing burpees. If you are looking for some skill work afterwards, lay off the heavy stuff after yesterday's Total. We'll be picking up the squat work again tomorrow and doing some demanding G work. So resist the urge to go crazy -- some days, you have to be content to hit a short METCON hard.
Straightforward scaling on this one. Keep the round and rep structure, reduce weights and box heights as needed. A note on box jumps -- this is training, not competition. Keep that in mind when you decide how to approach your box jumps. Rebounding, step-offs, "strict", or step ups. Each has its place. Any questions, ask a trainer.
COACHING FOCUS -- Press. Priority to Squat if you didn't get to it yesterday. Circle the wagons post-WOD (should have plenty of time) and pull in anyone that wants to participate (trainer or trainee). Practice full delivery of the each movement (7-8 mins each) in a group setting and provide feedback.
ROUTINE IS THE ENEMY.