Warm-up Drills
I. Pliability/ROMWOD (‘For The Birds’) or Coach’s Choice
II. Set-up/Warm-up for Movements
“Notions Eleven”
VS an 18:00 time cap
For time
Row 750m
Then…
Immediately into:
5 Rounds of
8 x Handstand Push-ups
12 x Knees-to-Elbows
16 x 1-arm Dumbbell Snatch (50/35lbs)
Finish with…
Row 750m
NOTES: If time capped treat the final Row as a recovery effort. Additional scaling for movements and volume, training intentions and points of performance will be covered during the whiteboard brief.
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