Wednesday, November 30, 2016

Power

1) 10 x 2 Box Squat @ 55%
2) Speed Pulls: 8 x 1 Deadlift @ 70%

WOD
"Jumping Karen"
10 RFT
15 Wall Balls (20/14)
10 Double Unders

*Compare to 12-15-15 or 4-9-14 or 11-27-12

Tip of the Day
The box squat is an awesome squatting option if you have knee issues and/or a weak posterior chain.  The box squat focuses hard on the glutes and hamstrings.  With a wider stance than your normal squat, driving your knees out hard, and sitting to parallel or an inch below you can greatly increase you glute and hamstring strength while taking pressure off of your knees.