Zach, Jason and I had a great time at the Battle Of Alberta competition this weekend. The WOD's were very demanding and in my opinion not the greatest way to test our fitness but we got through them and of course learned a tonne. Normally I would program the WOD's for gym so our athletes can test out the workouts for themselves but I am just not a fan of a few of the WOD's. Here is the one WOD I liked, and one that will fit into our programming nicely.
Prep
3x
Row 500m
5 Wall balls
5 Hang clean + 1 Jerk - Build as you go
Strength
in 5 Min build to a 5 rep max hang clean + 1 Jerk
Conditioning
21-15-9
Wall Balls
Pull ups
T2B/ Heels above hips
*6 Min time cap
Recovery
Walk 400m
Shoulder stretches
Forearm rolling
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