Announcements
SWOD Week 1 (16 min)
1& a Quarter Back Squats
8 sets x3, one min rest between(3 count down to “the hole”, then squat up to 1 inch above parallel, then lower down to “the hole” and stand all the way back up)
Start conservatively, and go to moderate weight. Only go up in weight if you won’t miss and maintain good form!!
Benefits of this type of squat: http://www.strengthsensei.com/how-to-boost-vastus-medialis-mass/
WOD
EMOM 7min
1 Hang Squat Snatch, increase in weight each round
Score=Heaviest weight lifted
Rest 3 min
AMRAP 8 min
8 Power Snatches (@70% of heaviest weight lifted from EMOM)
8 Lateral Box Jump Overs (24/20)