WUWOD
Coaches warm up game
WOD 1
In Pairs in 10 Mins rotate through:
1 Min Fast Feet
1 Min Plank Shoulder Taps
1 Min 2 Foot Plate Jump
1 Min Kettlebell Swings @ 16/12
1 Min Kettlebell Row @ 16/12
*Rotate through movements each minute
*1 Work/1 Rest
*Break how you like ie 30s each, 10 reps each etc
WOD 2
For time:
100 Double Unders/ Single Unders
15 Strict Pull ups C=Lsit pull ups
80 Double Unders
20 C2B Pull ups C=Strict pull ups
60 Double Unders
25 Pull ups C=c2b
*15 Min Cap
*Scale pull up movements so you can hit 5 rep when fresh
Additional Work
For Quality:
Accumulate 5 Minutes in a HS Hold against the wall