11/28 WOD

WOD (2 rnds - time ea. round - 200 meter run after ea. item - 2 mat lengths ea. item)

travel lunges  (35/25)  overhead
turkey squat hops
gorilla squat jumps
bear crawl
rest 2 min. 

                     1           2
Terran       7:47        7:40    Rx
Shannon    9:52        10:18   Rx
Marcela    10:40      11:18    Rx
Melony      7:07        7:27     Rx
Brian J.       5:19      5:35      Rx
Camden     6:40        6:57     Rx
Enrique      6:43         7:57    Rx
Mark S.     5:04        5:36     Rx
Alison        7:00        6:38      Rx
Tara          8:20         7:39     Rx


Turkey squat hops. To optimize you must stay on your heels through the squat and jump. Also, if you hinge forward, you will have difficulty jumping backwards.  You will not jump backwards for good distance if you do not have good hip extension.  Doing these well should greatly reflect in your olympic lifts.  This is my new favorite excercise.   I see 200 meters of these in a workout.  Brian J.