"John Boy" demonstrating the full hip extension at the top of the squat. The hip extension is key to maximizing full power and speed in all movements....like Wall Ball and Sumo Deadlift High Pulls today.
SWOD: Handstand Holds. Accumulate 5:00 upside down.
Metcon: 21-18-15-12-9-6-3 reps of:
- Wall Ball (Heaviest ball possible to a 10' target)
- Sumo Deadlift High Pull (75/45)
Post the results to comments.