WOD: Sunday, December 29, 2013

(A) Air Squat Demo and Practice

(B) Learning to get the bar from the ground to your back

  • Hang Power Clean + Push Press

(C) Back Squat Demo and Practice

(D) Front Squat Demo and Practice

(E) Thruster Demo and Practice

  • From Front Squat to Push Press

(F) 3 Rounds for Time:

  • Run 400m
  • 10 Air Squats
  • 10 Burpees
  • 10 Thrusters 45/33 (experienced athletes, you may go as heavy as 95/63 ... but most of you should be resting today)

Todd. 50 Wall Balls. Photo by Rafael Vega