4/17/13

Good morning frigsicles!! See what happens when you leave it to me to come up with a nickname! Today is shaping up to be nice day so make sure you enjoy the sunshine before the rain comes again. Today's workout is a good mash up of technical skill and cardio endurance.

Warm-up:
400 m run
Bulldawg warm up
3 rounds
5 push ups
10 sit-ups
15 air squats

Skill: Overhead squat and Snatch
If you can not overhead squat you should not be snatching! It is a progression and until you can squat with weight overhead you shouldn't be tossing weight overhead. The overhead squat will also show how stable your squat is since it takes coordination balance and a very stable core. So get to work!

WOD:
21-15-9
Overhead Squat/snatch
Burpees

Mobility:
5 min squat test
2 min calf stretches