Warm Up
Coach’s Choice

Perfect Movement Standards and Practice

Score today is perfect reps as judged by fellow member. We will go in two heats.

2 Rounds
1 min. Deadlift Medium Weight
1 min. Box Jumps (24/20)
1 min. Air Squats
1 min. Cals on Erg

Deadlifts – any rounding whatsoever, any shift of weight into the toes, any early knee movement on the way down, or any lack of full extension of the hips will result in a no rep.

Box Jumps – Athletes must land with feet underneat the shoulders and chest up. Athletes must stand up all the way. If athletes lands with feet narrower than shoulders or chest down, that is a no rep.

Air Squats – Weight must stay in the heels, chest up, knees out, and hips below parallel for rep to count. Even a squat that is below parallel but is in the toes will not count as a rep.

C2B – Hips must be sent back first, then hips open, then arms pull. On the way back, arms go forward, then shoulders must come in front of the hips, then knees can bend. Any violation of any of these will result in a no rep.


Travel WOD
For Time:Run 1 mile, complete 10 push ups every minute