WOD 12/05/14

Pre-WOD (Skills/Strength): 20min Cap
Bench Press
– Work up to 1rep max
– Work in partners/groups.
– Form trumps a heavier weight. Must get full range of motion.

-OR-

Deadlift
– Work up to 1rep max
– Work in partners/groups.
– Form trumps a heavier weight. Must get full range of motion.

WOD: Good and Bad
10mins of the BAD
– Spend 10mins improving a skill which you struggle with and/or hate.
– EX: Double unders, OHS, Handstands, etc.

10mins of the GOOD
– Spend 10mins refining a skill which you are proficient at and/or love.
– Try to improve your efficiency or number of reps/weight you can do.

Post-WOD (Challenge/Cool-down):
AB work with your coach

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