Today was all about timing!
We started with some PVC OH Squats after a few dislocations. The rule was though to have a decent of 4 counts and an explosive extension. With the team struggling to know whether to exploed on 4321 or 43210, it got confusing so we moved on to a game of relay. The only catch was that you had to push a 10kg weight from one end of the gym to the other. Its a lot harder then it sounds trust me.
Our main WOD began.
1 Power clean
10 Front Squats (descend 4 a count of 4 and exploded from the bottom)
13 Kb swings
10 Deadlifts (same drill)
13 Hamstring walk outs (with a push up
1 Power clean (+ push press into a back squat)
10 Back squat (+ push press and the slow/exploded drill)
13 Pull ups
This whole drama had to happen twice.
Our End Credits was a relay of max pull ups.
I am sorry for no photos but my camera was sick or the night.