Pre – WOD
General warm-up: Hips and Shoulders. There is lots of jumping today. Once again we are going to focus on the Gastroc, Soleus and Achilles. This will also serve to improve ankle flexibility in the OH Squat.
40 Double Unders
20 OH Squats, 95 / 65
This is similar to something you would see in regionals, except lighter and less reps lol. The shoulders are used in all three movements. It is key to have good form and a solid core as to not smoke the shoulders. You need them!! Don’t rush out of the bottom of the squats. Make sure you’re in a stable position before standing. Smooth is fast. Don’t stop!