Skill WOD
A1) 10 Perfect Push Ups x 4
(we need to clean up and improve our push ups, these should be done with no weight on your back and focusing on perfect form, if 10 is easy then do 20 instead. If you can not do 10 perfect push ups in a set then lower the number. The goal here is perfect form and full range of motion. The coaches will be there to correct you, if we can clean up this basic movement it will increase the strength across all our movements. Be humble and remember the coaches feedback is always to help you!)
-Perfect Push ups- Watch this video-
A2) Shoulder Mobility 1 min each side x 3
Get a Lax Ball in your shoulder, lats or ribs- Examples HERE
WOD
7 KB Swings
7 Pull ups
7 Wall Balls
7 Burpees
7 Power Clean
7 Rounds
Fitness (35/26) (14/10) (95/65)
RX (53/35) (20/14) (135/95)
RX+ (70/53) (20/14) (155/105)