Squat!

Weight on Heels, Back Straight/Good Lumbar curve. Knees tracking directly over toes. This is a strong, functional position.

WOD 18Sept 09
Teams of 2
Using a dumbbell, perform all of this.
(M: 25# W: 10#)
Run 1 Mile
25 Pull Ups
Run 800m
50 Sit Ups
Run 400m
*Db can be carried however during runs. Pull Ups/Sit Ups 1 Working 1 Holding Db

Strength:
1 x 10 DH Pull Up
1 x 3 Snatch
1 x 10 DH Chin Up
1 x 3 Snatch
1 x 20 Kipping Pull Up
1 x 3 Snatch
*Start snatch immediately after dropping from pull up bar. Rest as needed between pull/snatch combos.