WOD

21-18-15-12-9-6-3

Overhead Squats

Sit-ups

Great job ladies! Keep it up, I can see the change happening with each new WOD.

Phrase of the week!

In doing your work in the great world, it is a safe plan to follow a rule I once heard on the football field: Don’t flinch, don’t fall; hit the line hard. -Theodore Roosevelt

Burp....ees!

Burpee's can be a lot of fun! Music definitely helps, I will keep that in mind. Please notice that they are doing regular full extended burpees. Everything that I told you ladies still stands. You only have to get 1 cm off the ground, and we clap our hands to ensure that full extension at the top.

http://www.youtube.com/watch?v=7MGljX4bbps

Running!

Please watch the video provided below and pay attention to before and after methods. Listen for pointers and think of what you look like when running. I will try to bring a camera so I can record some of your poses.

http://www.youtube.com/watch?v=zKVrK1QtDo0

Turkish Get-ups

I have posted 2 videos below on the proper way to perform a Turkish Get-up. Please note how the weight stays in the same location throughout the entire process. Balance is key in this exercise because it brings about stability.

http://media.crossfit.com/cf-video/CrossFit_MartoneTGU2.mov

http://www.youtube.com/watch?v=ztTOn0rSMis