Image of the foot taken from Wikipedia.com
Raphael Ruiz, from 1441SC.com, is an excellent coach in sprint mechanics and improving athleticism and has worked with some of the top athletes in professional sports. Coach Raphael has a great trick for spotting a potential ACL injury, the "Navicular Drop." ("Wiki" your feet on the web and see if you can spot your own navicular bones.) Remember that nothing happens in your body out of the context of human movement. When you are coached to get your knees out while squatting, not only is this a stronger position in which to generate power, but it will protect your precious ACL's. The "drop" is simply a flattening out of the natural arch that should be prevalent in the medial side of the foot. Even with flat feet, you should try to artificially create that arch in the foot by pushing your knees out, even if if means rolling the foot slightly to the lateral side.
SWOD: GHD Sit ups 3 x 15
Metcon: Complete in as few sets as possible:
95/ 65 pound Overhead Squat, 75 reps.
For the metcon, rest only up to one minute between sets (no resting for 5 minutes to get fewer sets).
Post number of sets to completion to comments.