Coach Creation WOD
- 30 Rounds for Time
- 5 Air Squats
- 3 Bar Facing Burpees
- 1 Snatch (185/125 lb)
Air squats and bar facing burpees are pretty self-explanatory, the Snatch can be any variation of the snatch as long it comes from the floor. No hang snatches (unless to scale) but full snatches, power snatches, and split snatches are all fair game.
Scale the snatch weight as needed. Or sub-ground to overhead instead. Can sub bar facing burpees for regular burpees or squat thrust burpees. If an athlete is unsure what weight to use, they can start lighter, and every 5-10 rounds add weight.
About the wod
Diesel is my 11 year old Alaskan Malamute, and every year I have made him a version of one of my favorite rep schemes (30 Rounds of a 5-3-1) Holleyman is a hero workout that has this rep scheme as well, and is one of my favorite workouts. I love workouts that are high rounds with low reps!