I usually like to post a video that has to do with the WOD we are doing, but this one I could not hold off on to any longer. It is definitely worth watching a few times….Chad Vaughn
Strength WOD
A1) Back Squats 5-5-5-5 (Use 50% of your 1 RM or light weight. Slow controlled decent then explode up)
**The goal on these back squats is to use perfect form and work the change of direction point where your hip crease passes your knee by finding it slowly then exploding from it**
A2) Hip Extensions 12-12-12-12
WOD
9 Push Press (115/75)
12 Box Jumps (24’/20′)
8 Min AMRAP
13.4 going down at CFH