WOD Mon 12-3-12 “Jag 28”
December 2, 2012
WOD Wed 12-5-12 “Elizabeth”
December 4, 2012

WOD Tue 12-4-12

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One of the hardest positions to master is the bottom of the squat.  Spend some time today working on the squat position and “tinkering” as Kelly likes to say.  
 
Warmup:
 4 Rounds NFT:
1 Shuttle run length
5 burpees
Spider man stretch 2 x each leg
1 Shuttle run length
5 Air Squats – 5 second hold at bottom with an intentional stretch
 
After those 4 rounds: 4-5 minutes stretching the squat bottom position – try a weight vest if you can!
 
Strength: Back Squat
7 sets of 5 for max weight
then 2 sets of 25 at 50% of your 5RM – try to do these two sets without stopping.  Limit ROM with a box or use a depth check to maintain strict form.
 
Cash out:
For time: 100 pushups
 
Cool down: Row or Jog 500M easy – roll out and stretch quads and low back, shoulders and chest
8 TIPS TO LOSE BODY FAT AND FEEL BETTER!
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