Coach Creation WOD
- 3 Rounds of 3 minute AMRAPS / 1 minute rest between rounds
- 2 Power Snatches 135/115 lb
- 4 Push Ups
- 6 Air Squats
The workout is 3 rounds of 3 minute AMRAPS with a 1 minute rest between rounds. Score is the total number of reps.
The power snatches begin from the ground followed by push ups and air-squats.
Strategy is to complete each of all the movements per set unbroken, find a steady pace and stay consistent until the end of the 3 minute round.
Scaling options, drop down on the weight for the snatches to 75/55 lb.
About the wod
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.