6.9.14 WOD

Two fun events this week!

6/13- 6pm. Friday Night Fights- In house competition for our members at FIT | Park Meadows CrossFit.  Three 5 Minute WODS.  Bring your best workout outfit (We will judge the winner), bring your cooler (Adult beverages are allowed), and be ready for some action… This is for EVERYONE to participate in!

6/14- 9am. Outside WOD at Road Runner sports.  We’re moving the WOD outside to the parking lot at Road Runner Sports.  It’s going to be great!  It’s FREE, it’s fun, and it’s going to have a ton of people present.  Did I mention there will be prizes?

Overhead Squat 7×2

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest.
The first 8 intervals are pull-ups
The second 8 are push-ups
The third 8 intervals are sit-ups
The last 8 intervals are squats.
There is no rest between exercises. Post total reps from all 32 intervals.

8×200 meter Relay Race- teams of two.

Why do we ask you to keep your feet straight (barely turned out) when you squat?  This video is one of the best explanations of why you need to be careful about your foot positioning in your squat.  Can you squat for 10 minutes?

[youtube height=”450″ width=”900″]Phttps://www.youtube.com/watch?v=jzFgLf8CC1Y[/youtube]