Tuesday, 01-08-13

Some of you might have had some challenges yesterday practicing the squat snatch - here's a link to a mobility video that is pretty short, and shows two things - 1) mobilizing the shoulders, and 2) mobilizing the hips - both of which can inhibit your ability to complete the overhead squat portion of the squat snatch.  There's also a short second video that demonstrates a few points about our ligaments and tendons - pretty interesting.

 

http://www.mobilitywod.com/2010/09/overhead-squat-prep.html

 

"Patience and perseverance have a magical effect before which difficulties disappear and obstacles vanish." - John Quincy Adams

 

Strength/Skill:

1a.  4x4 bench press

1b.  3x4 weighted pull-ups

Alternate between a. and b.

WOD:

Max reps in 2 minutes of each of the following movements:

1.  Row for calories

2.  Double Unders (did you practice these yesterday in post-wod?)

3.   Kettlebell swings (55,35)

4.  Abmat sit-ups

5- Burpees

Your score will be the total number of reps for the entire 10 minutes.  Transition as quickly as you can into each subsequent movement.

Post-WOD:

Handstand practice (on the wall or freestanding)

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