WOD:
Alternating ladders
1...10 - dynamic pushups with wall ball
10...1 - ball slams
(perform 1 pushup, 10 ball slams, 2 pushups, 9 ball slams, 3 pushups, 8 ball slams until you reach 10 pushups, 1 ball slam)
Skill work:
with PVC pipe or 45 lb bar practice the BEAR complex:
This is one rep:
1. Power Clean
2. Front Squat
3. Push-Press
4. Back Squat
5. Push-Press
No comments:
Post a Comment