29 Jan 2014

Warm up:
2 rounds
10 shuttle sprints t & b
2 wall walks
10 air squats

Mobility work
Include t spine barbell smash and barbell trap smash

Skill:  push jerks
Focus on 3 second descent and explode up, corkscrew knees, speed under the bar

Wod:
Start or finish with 750m row
5 rounds
15 wall ball
7 push jerks