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by Daniel Danao

“Nokabull Five”

Coach Creation WOD

1.6K 119
  • 5 Rounds for Time
  • 6 Power Snatches (135/115 lb)
  • 25 calorie Row

For time, snatches have to touch the gound before each rep. Counter on the rower must be set to zero before each round.


5 Rounds for Time
6 Power Snatches (95/75 lb)
25 calorie Row

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Background: Daniel Danao coaches & trains at the HKIACF Box in Afghanistan with all levels of athletes, multinational soldiers, police, fire fighters, and contractors. Two HERO WODS were also created for the CF community in Afghanistan.

See also: “Gordon Emin” Hero WOD, “Matty Brown” Hero WOD

Intended Stimulus: Consistency for both movements.

Strategy: For the snatches, attempt the ‘touch and go’ then straight into the row for competitive results. Otherwise, break the snatch reps into threes or go singles if using the prescribed weights. If scaling, also attempt the same strategy mentioned.

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