Brotherly Competition, AJ and Colin busting out “Football Gone Bad”…

Warm-Up: 2 Rounds at own pace:
Row 250 m
Squats x 10
Hip Prep Complex- Do Hip Complex only once

Kevin’s Notes: The Hip Prep Complex is used to open up the Hip and Hip Flexors…
The following will be completed at a moderate pace and not holding movement for more than 5 to 7 seconds..
Active Body Squat- Get down in full squat position- Push Butt up in air for full tension
Elbows on Knees- Push against knees with elbows
Pig on Ice Skates- Hands overhead, walk in full squat position with heels on ground- If have knee problems, stay in squat position and rock back and forth
Spiderman Lunge
In Spiderman Lunge Position, and switch to other leg by jumping in air to other leg in lunge position
Knee Chest then Lunge- Bring One knee to chest and then go into a lunge Swinging Legs- Bring one leg up and around and then go into a Hockey Lunge

Finish with 10 squats, you will feel a difference…

Skill of the Day: Coach B Warm-Ups with Barbell(45 lbs)

Strength WOD: Deck Power Snatch 5-5-5-3-3-3
Start from the ground

Met-Con WOD/ Benchmark WOD: “Randy”
Deck Power Snatch x 75 reps @ 75 lbs
Compare to 11/19/09-Last time we did this workout