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 sets of 3 reps immediately followed by 3 box jumps after each set (not step ups)

*Squat therapy for new folks/immature squats. YOU SHOULD BE LOGGING THE WEIGHT YOU USE EACH WEIGHT.  IF YOU AREN’T, START TRACKING TO ENSURE YOU’RE GOING UP IN WEIGHT.  I want you to be safe, but I don’t want you to limit yourself from excelling.

WOD

CHIPPER

Row 2,000m

50 Wallball

Row 1,000m

35 Wallball

Row 500m

20 Wallball

We will be hosting 31 Heros tomorrow morning. Ask Jose for details. 
https://www.classy.org/fundraise?fcid=721086