Low and slow, then sprint to the finish

Nick | 08/09/2017 | 3

We have plenty of time set aside to get deep into our squat work before firing off a sprint WOD.

As you get more comfortable with this low bar position you’ll be able to really get after that posterior chain with priority.  Remember – we want our glutes and hammies lit up.  If you’re missing this, check back on your form.   Make sure those knees are back and you’re getting that hip hinge way back.

The workout will be over before you know it, so get after it like you have skin in the game.  This WOD will only give back what you put towards it.


Low Bar Back Squat



4 rounds

200m run

15 medball sit ups (to wall) (20/14)

15 KBS (1.5/1)

3 comments for “Low and slow, then sprint to the finish

  1. Joanna Vanden says:

    11:50 Rx

  2. Josh Mc says:

    Str: 175#
    WoD: 9:48 Rx

  3. Jon says:

    STR: 205#
    WOD: 11:05 Rx

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