9 September 2013 – “Wall Ball Hell”

 

Warm Up: Line drills, PVC, squat therapy.
Strength: Squat cleans – technique driven work. Build up to heavy singles using hang squat cleans and transitioning to full cleans when comfortable pulling under a bar vs picking up a bar…
WOD: “Wall Ball Hell”
50 wall ball (20/14)
*1000m row
5 squat cleans (225/145)
50 wall ball
Run to Sul Ross
5 squat cleans

*Rowers are 1st come 1st served so go on run if they are all taken.

Cool down: Toe touch complex and thoracic bridge work.

9-9-2013