SWOD: Back Squat @ 66% of 1 RM
METCON:
15-12-9-6-3
Pull-ups
Bear crawl to wall
Wall ball
Walking lunge back to pull-up rack
Technique Videos
Not familiar with the bear crawl, check it out here. Check out this video on wall balls, the mic'd instructor somehow found a way to spend over eight minutes talking about wall balls. Here are some pull-up efficiency tips from CHris SPealler.
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