Skill:
Air Force WOD movement Review w/ PVC then BAR
Strength:
3x5 - Air Force Complex
Athletes will perform 3 Sets of 5 Reps for each movement @ a light to moderate weight
5x Thruster
5x SDHP
5x Shoulder to overhead
5x Overhead Squat
5x Front Squat
WOD:
"The Air Force WOD"
from the 2010 MidWestern Sectional
For Time - 16 min CAP
20 Thrusters @ 95/65 (scale to 30-40% / 8-10 UB Reps)
20 Sumo deadlift high pulls
20 Shoulder to Overhead
20 Overhead squats
20 Front squats
**4 burpees at the top of each minute including the Start**
Rx = 95/65, otherwise athletes should base the weight of 30-40% of their weakest lift in the complex
#thruster #sdhp #shouldertooverhead #overheadsquat #frontsquat