7.7.14 WOD

Nice Front Squat Kevin! Hopefully everyone had a great holiday weekend.  It’s time to get back at it!

Regular schedule resumes this week.

Reserve the night on your calendar.  7/18 6pm. Friday Night Fights returns!

Extended Snatch Complex Warm Up and Review

For time:
Run 1 mile
15 Snatch Complex (115/75) of:
Snatch Grip Dead Lift
Power Snatch
Snatch Balance
Run 1 mile

100 Ball Throws with Partner

This is a MUST WATCH video for protecting your ACL (protecting your knee). I think this is one of the most important videos CrossFit has out there because the “turned out” foot problem is one of the largest problems we see in an athlete.  If you can remember the queues from this video before a squat, especially any type of Overhead Squat, you will find that squatting is easier.

[youtube height=”450″ width=”900″]https://www.youtube.com/watch?v=cAns9Y7wfaw[/youtube]