:startwod:
Warm Up
Joint Mobility and Line Drills
Skill Work
Practice the Front Squat for 10 Minutes
Use light weight but focus on the Front Rack Position High Elbows. Go Deep below parallel and use a 14 inch box if necessary. Looking for the perfect repetition. Mechanics is not negotiable.
Workout of the Day (WOD)
3 Rounds for time:
25 Wall Balls 20M/14W
400 Meter Run w/ Wall ball in hand
Core Work
100 Ab Mat Sit Ups
:endwod:
Coaches Notes: On the Skill Work – only allow a couple athletes at a time on the lift to observe strict technique and pristine form.
