WOD August 30th- Springs

By August 29, 2016wod

Core: 5 Minutes of- 20 Sec. Med ball sit ups, 20 Sec. Russian twists, 20 seconds rest

Strength/Skill Jumping Back Squats: 5 x 6 reps with 20-40% 1RM. Start with very light weight.  Slowly descend, once you hit bottom explosively ascend, driving yourself up quickly about an inch into the air or at least onto your toes. Soften the catch by riding it down to a quarter squat. Reset for the next rep.  Used for developing  power and explosiveness.


30 DU’s (2 to 1 singles)

10 Box Overs (24/16)

200 meter run

***Run counts as one rep***

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