In Blog, Workout of the Day

Highly recommend this! Try it at home, office, or gym!

“Why should you accept this challenge? We should all know by now the benefits of the squat position: improved ankle, knee, hip flexibility, digestion, spinal decompression…the list goes on! In many countries around the world, this is a basic human resting position. Watch a two year old for a little while; kids will often use this position as rest without ever being shown to do it by their parents. This position is in our DNA. Unfortunately, in most of the western world, it is socially unacceptable to “pop a squat” in public and therefore many people lose the ability to sit in the squat comfortably or at all.”





A. Hang Squat Snatch 5.5.5

B. Back Squat 3×5



A. Seg Snatch Grip DL

B. Front Squat  8 sets @ 80% max

C. Snatch Balance Heavy Single



30 min AMRAP:

1000m Row

50 Burpees

50 Wall Balls 20/14# @10ft

800m Run

50 KBS 73/53#

50 Box Jumps 20/20”

100 Cal Airdyne



BASIC: Work up from last week

COMPETITOR: follow from last week also, testing next week.

WOD: Big aerobic test, good luck 🙂 !! Who will make it back to rower ?!!

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