WOD

1st:  Bench Press – 1 Rep Max

2nd:
For time:
Row 1000meters
21 Squat Snatches, 95#
21 Plate Situps, 45#
Row 750meters
15 Squat Snatches, 95#
15 Plate Situps, 45#
Row 500meters
9 Squat Snatches, 95#
9 Plate Situps, 45#

“FULL DEPTH!!”

Recently we have noticed a trend in squat depth and there is a good amount of people who are forgetting what proper depth is on a squat.  So we would like to take a minute and refresh everyone’s memory.  Proper squat depth is hip crease BELOW parallel.  This means that the crease created by your hip flexion should drop below your knee cap.  Rachel does a great job of demonstrating this in the photo.  If you are not getting this low then you are not squatting properly and you need to fix this.  The easiest way is to drop the bar and start with the basics.  Can you air squat this deep?  If so then you are lifting too heavy and you need to back the weight off until you have proper form.  If you can not air squat this low then you need to seek out one of our trainers and they will assist you in improving your air squat so you can get to “Full Depth”