Sunday, May 10, 2009

11 Monday 09
Monday
Warm-up
Dot Drill
10 Vertical Jumps (rest 5-10 seconds between jumps)
5 Triple Broad Jumps

Box Squats
3 sets: 10 reps, 8 reps, 6 reps

rest 3 minutes

3 Rounds

500 meter row
25 wall ball shots (20lb men/14lb women)
25 Pull-ups

Finish with 10 minutes of stretching
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Posted by makutdaf at 7:40 PM
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1 comment:

Anonymous said...

Joe, Just have her follow the posted WOD and scale appropriately. Keep a focus on technique, and you'll know when to crank it up.
I have some of same issues with Box squat and my lower back and the only thing that has helped was to wear a belt, and consciously push out against the belt in the bottom position. And as always take a deep breath, hold it, and stay tight, tight, and I did I mention stay tight.MP

May 11, 2009 at 9:22 PM

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