140929 Week 1 Work Capacity

Warm-up
3 rounds
200m run or row
10 hydrants 
10 EB shoulder presses
10 abmats

WOD 1
10-9-8-7-6-5-4-3-2-1
wall ball
pull-up

WOD 2
2-4-6-8-10
KB swing
TTB

WOD 3
400m repeats with 2: rest between

COACHNOTES: We're into the actual first week of Work Capacity with last week being a ramp up week. This week is starting slow, but will peak on Friday again with a slight repeat of last Friday's WOD with 45 sec. work and 90 sec rest. 
WODNOTES: WOD 1 took 7-10 minutes, WOD 2 5-8 minutes

Michael Reynolds

CrossFit Level 1 Coach