Wednesday's WOD

"ADVENTURE MIKE"

From our WOD Challenge from a couple of weeks ago comes "Adventure Mike". Stand aside Indiana Jones, Adventure Mike is the new summer blockbuster!!!

For time (do in order):

100 Squats
100 Pull-ups (Jumping x2)
100 Squats
800m run

Training Points:

BLUF (Bottom Line Up Front)- Put FORM FIRST! Proper form is your safety net and should be put ahead of speed and intensity every time. When you continue with poor form, injuries aren't a question of IF but WHEN.

Squats- *feet about shoulder-width apart

*feet pointing 30 degrees out

*start squat by moving butt out first (like you are closing a car door with it)

*lock that lumbar curve and core in as you descend - arms up!

*keep knees straight - don't let them roll in

Pullups- *arms fully extended in the down position and swing with chest

*use that momentum to kip your chin over the bar

Run- *keep chest up, shoulders back giving your lungs room to breathe

*don't cross your arms across your body, instead pump them relaxed at your side like you have ski poles in your hands pushing you across the ground.

*POSE!