Wednesday, October 10, 2012

Remember no AM coached WODs- This means you can actually do the first part of this WOD in the weight room by yourself...

Back Squat Skill Work (click for video)
3*3*3*3*3*(working up to a 3 rep max)- If you've been writing down your weights, you should have an idea where to start and where you need to stop. Divide this up for each round for manageable weight.

Things to remember:

• Stance- Shoulder width
• Lumber curve maintained
• Weight in heels
• Depth below parallel
• Knees track over feet
• Return to full extension at hips and knees to complete the move
• Head is in a neutral position

 Finish the WOD:
3X Suicide Sprints (Record fastest time)