4/26/12

Today's workout combines two technical movements- Overhead Squat and Double-Unders.
On the Overhead Squat, use your snatch grip and pull the bar back slightly as you sit back and down into a squat. Hold your breath and squeeze your abs through the entire movement.
On Double-Unders, keep your butt and abs tight. Focus on jumping from your feet and ankles rather than bringing your knees up. Spin the rope from your wrists, not your elbows or shoulders.

Use the Skill Work to get comfortable with the movement and find a proper weight for your WOD.

Warmup:
Double-Under Practice
Lax ball Shoulder Mobility
Squat Prep
Shoulder Pass Throughs with the PVC
Overhead Squats with the PVC

Skill Work:
Work up to a heavy set of 5 Overhead Squat. Do a quick sets of Double-Unders after each set.

WOD:
3 rounds-
10 Overhead Squats (girls use empty bar or 55#, guys use 75-115#)
50 Double-Unders (sub is 3x single unders)