Monday 5.23.11

If you use a box or a ball or anything as a target to squat to, make sure that it is low enough that when you sit back to it the crease of your hip is lower than the top of your knee cap.  This set up here is obviously too high by several inches.  Teach your body to know what "below parallel" feels like.

SWOD:
- Back Squats 3rm for the day, 90% of 3rm x 5, 80% of 3rm x 7

Metcon:
AMRAP in 10:00 of:
- 7 Thrusters (95/65 and it must be cleaned from the floor)
- 7 Abmat Sit Ups (you have the option to scale up to GHD sit ups)
- 1 Round of "Death by 10m"

For the metcon there will be 2 cones set up 10m apart.  After your first round of thrusters and sit ups, sprint 10m one time.  On round two, sprint 10m two times (up and back).  On round three sprint 10m three times (up, back, and up again).  Continue adding one 10m sprint each round until 10:00 is up.

Post weights and rounds completed to the comments section.  bc