WOD: Saturday 241130
Have a great weekend!
• Coaching Notes
Here is a fun Hero WOD during our transition week that can be tackled solo or in a pair. The total number of Deadlifts is in the 75 rep range, with 100 box jumps and 125 total pull-ups. This means that we will be looking for a way to manage the rep counts and possibly tackling this as a partner pair, breaking up the workout in any way that you wish. We like to have the options to help gyms and athletes have different focuses each day during the week and build community through talking with your athletes and finding the right option / modification for the day.
metcon: "Roy"
5 rounds for time of:
15 Deadlifts
20 Box jumps
25 Pull-ups
Barbell: 225/155lb, 102/70kg
Box: 24/20 in
U.S. Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers,
Florida, assigned to the 3rd Marine Special Operations Battalion,
Marine Special Operations Advisor Group, Marine Corps Forces
Special Operations Command at Camp Lejeune, was killed in
action on July 8, 2009, in Nimroz Province, Afghanistan, while
supporting combat operations.
He is survived by his wife, Amy; and three children, Michael,
Landon and Olivia.
First posted July 27, 2010.
accessories:
For Quality:
4 Sets
1:00 Dead Hang from Pull-Up Bar
10 Barbell Good Mornings, Light
For the dead hang, the goal is unbroken so modify time or use a band/foot assist as needed. Keep a smooth tempo on the good
mornings throughout.