WOD Wed 8-22-12
August 21, 2012
WOD Fri 8-24-12
August 23, 2012

WOD Thu 8-23-12

Afternoon crew getting into the wallballs and heavy deadlifts

Improvement in our squats will lead to improvement in many other athletic movements.  Learning to find and be strong in the bottom position requires patience with your progress in strength AND flexibility.  Don’t rush the weights or the movements, progress comes with consistency and dedication to the fundamentals!

Warmup:
4 rounds NFT
Run 1 lap
10 leg swings R/L
5 Frog jumps (bottom of squat to high vertical leap)
5 pullups
10 situps (GHD optional)
10 back extensions
5 ring pushups
 
Afterward start into light snatch work and add weight to your first working set of the workout below
 
WOD:
15 Rounds of:
1 Power snatch followed by 5 overhead squats (all unbroken)
 – These sets are not timed but rest no more than 60 sec between rounds (enough time to switch weights)
 – Start light and add weight
 
Cool down: walk/jog 2-3 laps, stop between laps for 5 slooooow PVC overhead squats.
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