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December 14 2016

13
Dec

December 14 2016

bear-crawl-clipart-1

December 14 2016

STRENGTH
A) Every 1 min for 5 mins: Jerk
5 Jerks, pick load
*These can be Split or Push Jerks.*
B) Every 1 min for 5 mins: Box Jump
10 Box Jumps, pick height
*Use this time to work on a higher height box jump or, if you’ve never done one, use plates to incremementally add height and Jump!*

WOD
5 rounds for time of:
20 Wall Balls, 20/14 lbs, 10/9 ft
Bear Crawl, 20 m
20 Pull-ups
CRX: 20/14 lbs to 10/9 ft, Pull-Ups
FRX: Pick weight to 10/9 ft, Assisted Pull-Ups
Coaching: A Bear Crawl in a WOD! It’s been too long, my friends. Bear Crawls help with shoulder mobility and coordination that leads to Handstand Walking, and those are coming down the pipeline sooner than you think! Plus, they’re just plain fun and we need to have a little fun, right? Cycle through the Wall Balls efficiently and attempt to break them up as little as possible. Chew the Pull-Ups into bite-size sets to keep your heart rate elevated, too!