Fitness the WALL BALL way!

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Dan, Becc & Andrew demonstrate 3 phases of the the wall ball throw – all are shown after an explosive extension of the hips and knees from a deep squat position. This extension is what creates the power to enable them to throw the ball up to a 10′ target.

WOD (workout of the day)
4 rounds for time of:
21 kettlebell swings
18 kettlebell snatches (same wt as swings)
15 pull ups
12 windmills
9 dips
6 single leg squats
3 burpees

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