7-3-2012
Warm Up: Hip/Squat Prep
Strength: Pause Squats (5-5-5-5-5-5) 40%, 40%, 40%, 40%, 50%, 60%
Pause Squat = Drop to proper squat depth (hip crease below knee crease)
and pause for a 2 second count, then accelerate from the bottom to the top. The key is acceleration from the bottom. Stand up as fast as possible.
WOD: 15 Minute AMRAP
5 Burpee Broad Jumps
10 Front Squats (135/95)
30 Double Unders (3 to 1 Singles)
Group Times: 6,7,8,9 AM and 4,5,6 PM
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