6.16.14 WOD

Great job coach KJ at the Cherry Creek Triple Threat today!  I was in awe watching you squat and do muscle ups 10 weeks after giving birth to Auggie.  AMAZING!

Coming up Sunday, 1-5pm.  Improve your deadlift and learn to deadlift without pain at our Deadlift Seminar with guest speaker Jesse Branham, American Record holder for the deadlift in his weight & age class (40-44).  Sign up here. Cost is $40.

Back Squat 5×3

3 rounds for time of:
50 Squats,
7 Muscle-ups,
135 pound Hang power cleans, 10 reps.

50 Box Jumps for time, then:
30 GHD Sit Ups
30 GHD Back Extensions

Why do we love the GHD?  Contrary to popular belief, it is NOT because it’s an amazing Ab machine.  It is extremely useful in helping teach body awareness and control throughout a full range of movement possibilities.  A body that is aware and in control of it’s midline (your core), is a body that will be more likely to remain injury free throughout its later years.  Use the GHD as a great tool to help you keep your lumbar curve and flat back intact throughout extension and flexion.

[youtube height=”450″ width=”900″]https://www.youtube.com/watch?v=0hHkafYHamQ[/youtube]