Skin the Cat and Levers
Complete as many rounds as possible in 8 minutes of:
7 Back squats @ 60% 1RM
7 Chest-to-bar pull-ups
The first thing we go over in 101s is the squat. If things aren't exactly right, we spend time on the squat – lots of time! Squating to a box, squating in front of the wall, squating with bands around the knees, squating while holding onto the rack, etc. Why do we care so much about how you squat?
There's lots of reasons. Don't get me started on making your ass grow. That's a given! But there are other, more important reasons. One thing we've noticed is a direct correlation between quality of squat and quality of the majority of other movements we regularly do. If you can squat well, we can get you to do most other things well. Yes it will still take work to become proficient, but experience tells us if you can squat you're well on your way. Conversely, if the squat has some serious flaws, generally speaking other movements will be difficult as well. Why? There can be lots of reasons. They include kinesthetic awareness, flexibility issues, injury, or sometimes squating is a brand new skill and it just takes some time practicing to become proficient.
So if during today's WOD we pull out a band or a box, don't sigh! Just know that we want to work to get that squat just right. Once that happens, everything else will fall into place!