The days wod's started with addressing movements that needed work, refining, polishing or just simple preactice.The 7.30's looked at the clean (squat clean) and after a little practice, pulling from different positions and working on hip extension, as well as dealing with those tricky knee things which seem to get in the way.
early wod
5 squat clean
5 lateral burpees
100m
x5
8.45's
run 400m
5 front squats
50 double unders
x5
O.M.C.
Squat cleans-singles.
Happy hour!
tabata (20 seconds work, 10 seconds rest x 8-four movements)
row for calouries
wall ball
muscle ups
kettlebell swings.
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