Foundational Movement

Air Squat

Set-up:

• The stance is with the heels at shoulder width
• Full extension at hips and knees
• Weight on heels
• Keep the chest up and brace the abdominals to maintain a neutral spine
• Execution:

• Hips travel back and down
• Bottom of squat is when the hip crease is below the top of the kneecap (“below parallel”)
• Knees stay in line with the feet
• Head position is neutral
• Finish:

• Return to full extension at the hips and knees to complete the movement

Strength

Back Squat: 5-4-3-3-2-2-1-1

Work to a heavy single. Be sure to warm up.  Your set of 5 should be heavier than your 10 rep max (done 6/3/2016)

WOD

Modified “Balls” from the Affiliate Cup, Partner WOD

-Run 400m at the same time with one medicine ball

-100 unbroken Wall Balls (Count starts over at 0 if the WB break, which means you may want to practice the transition before starting the WOD.)