Good luck to all the powerlifters today . First time barbell competition (squat, bench, deadlift) for most of these athletes and I (Coach David) am super proud of all of them as they have put in 2+ months of hard work developing their technique and their lifts. Singlets ready. . .
Nick A. (honorable mention, had to step out last second due to family obligations).
To our day:
Team WODs @ 8a & 10a & 11a
Powerlifting @ 9a (new 5×5 program starts today)
Olympic Lifting @ 12p
Team WOD (teams of 2):
Station 1: Row for Max Calories
* Rotate every 40 – 60 seconds (depending on when you slow down)
Station 2: Box Jump Burpees (no jump down, all step downs)
* Rotate every rep
Station 3: Barbell Lunge Walk (115 / 85)
* Rotate any time you need to, cannot drop barbell (20 push up penalty each athlete)
WOD details: you will find out how long you are at each station when you get to class along with any sort of rest in between stations.