Coach Creation WOD
- 6 Rounds for Time
- 5 Power Snatches (75/55 lb)
- 5 Wall Ball Shots (20/14 lb)
- 5 Burpee Box Jump Overs (20/14 in)
- 5 Handstand Push-Ups
The power snatches must touch the ground before each rep. The handstand push-up execution will be a kipping movement.
Score is the time after the workout is completed.
6 Rounds for Time
5 Power Snatches (55/45 lb)
5 Wall Ball Shots (20/14 lb)
5 Burpee Box Jump Overs (20/14 in)
5 Hand Release Push-Ups
About the wod
Background: Daniel Danao coaches & trains at the HKIACF Box in Afghanistan with all levels of athletes, multinational soldiers, police, firefighters, and contractors. Two HERO WODS were also created for the CF community in Afghanistan.
Intended Stimulus: Small reps, stimulating for a quick and skillful session to work up an appetite before collecting your lunch to go for those busy days.
Strategy: Complete each round unbroken, rest 6 seconds before each round. If handstand push-ups are an issue, divide them into a 3-2 rep sequence.