We turn the clock off for today's WOD and focus on basic movements and perfect form.
After the warmup you will perform perfect reps of the following movements
pushup - 100 reps
box squat - 100 reps
hollow rock - 50 reps (singles)
snatch deadlift - 50 reps 95lb-M/65lb-W
You will be coached through all four movements, ensuring that you know what we expect for all reps.
Pushup: strict hollow body throughout the entire rep, use rings or a box to elevate hands if necessary.
Box squat: choose a box that will get you at least 2 inches below parallel. Keep your shins as close to vertical as possible and our spine neutral.
Hollow rock: you will perform one rep at a time, starting each hollow hold from the top position, not off the floor
Snatch deadlift: You will find the proper positions during each rep, maintaining a hook grip the entire time.
We will turn the clock back on for the After-WOD/cool down. 4-7 minutes of suck.
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