Chip it

Posted: January 15, 2013 in WODs

Speed back squats

400m run
60 double unders
50 kbs 55/35
40 front squats 95/65
30 pull ups
20 stoh 95/65
10 burpees

For the strength portion today take the 5 sets to build up to your heaviest set of 5. The kicker is speed, under control and with close to perfect form complete your 5 reps within 10 seconds…. Speed! More important than ever today keep the heels down and the chest up. It’s ok to catch a bounce, but there’s a difference from dive bombing from the top and catching announce the last 3 inches! If you weren’t able to perform it safely I stopped you and made perform 5 clean reps. Remember it’s consistent mechanics over intensity! Do it properly every time THEN you can do it fast.



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