Labor 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.