Wednesday, April 28 WOD

Here is a good tutorial on the back lever.

http://beastskills.blogspot.com/2005/01/start-with-back-lever.html

A. Back Levers

Progressions are: invert

tuck

single leg extended

both legs extended

B. Mid hang power snatch

4 x 2 reps 75% of your 1RM

Snatch Pull

3 x3 90% of snatch

C. Metabolic Conditioning

7 Rounds

1 Min Row/1 Min Rest