Monday 12.05.11

We uploaded a bunch of new photos to our Picasa album, including several of Scott the human hurdle at the Holiday Stroll. Check it out here. Below is a pic of Sarah proving that you can overhead squat anything, anytime, anywhere. Of course, this would have been a more delicate operation if the tree had been decorated already.

Today we'll work on our muscle up progressions, getting used to that false grip and smoothing out the transition from pullup to deep dip. Our WOD focuses on explosive hip extension with thrusters and sumo deadlift highpulls. Think about using your entire body as one instrument to propel the bar upward. That means keeping your belly muscles pulled in toward your spine, especially when fully extended at the top of the movement. Everything we do improves core strength and coordination, which makes everything we do outside of the gym easier.

WOD:
Skill: Muscle up progression
For time:
1-13 thrusters (65/55)
13-1 SDHP (65/55)