WOD – 22nd April 2014

Warm up
Dynamic
 
Skills
Wall ball shots
 
WOD
For time –
Wall Ball Shots
50-40-30-20-10 (20/ 14lbs)
25-20-15-10-5 Burpees
 
3 Minutes Rest
 
For time
50 Strict Push ups – HR
 
·  Hands placed shoulder width apart
·  Fingers spread out with index fingers pointing forward and thumbs pointing inward
·  Shoulders posted on top of the knuckle of the hand
·  Point your elbows back by trying to turn your hands out
·  Keep forearms vertical at full extension and flexion
·  Lower down to chin, chest, and hips touching the ground
·  Push up through your belly
·  Maintain hollow body position throughout the entire movement
 
After bash
Pistol squats
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