labordaynohoLabor Day WOD in Northampton.

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Technique review: the double-under (5 min)

2. Squat therapy! Things you can do to improve your squat. Bumper plate squat, pry squat, and wall squats w/ hands overhead. (10 min)

3. "William Gibson" Every other minute on the minute for 20 minutes, 2 Back squats 30 Double-unders

Competitors and CrossFitters: Ok, you can approach this two different ways. If the workouts from the last couple days have left you feeling totally wasted, do your squats at 40-50% of your 1RM and concentrate on rapid acceleration out of the hole.

On the other hand, if you're up for some heavy squats, go at 85%.

If your double-unders are still developing, practice for 30 seconds each round.

Novices: Squat 5-5-5-5-5, working up to a best set for the day. Then, practice double-unders for 10 minutes.