July 2, 2012

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

No comments:

Post a Comment