Workout number 3 contains wall balls, box jumps, and deadlifts.
A big theme here will be preparing your body to spare your low back. Remember, the low back is best at transferring power, not creating it, so we want that thing to stay neutral. We know that we need to jump and land like athletes, so preparing the hips well is extremely important so you don't completely smoke your back. A lot of people will catch themselves at the top of the box jump with their low back rounded. We don't want that. The combination of doing that plus deadlifts isn't so hot. Make sure to keep that lumbar spine in a neutral position!
Are you going to do bounding box jumps? Step ups? Step downs? I recently did a podcast with Ryan Moody from The X WOD (a fellow 2014 Lurong Living Paleo Challenge contributor) and he told me that he did all step ups in this years Open. Click here to check out the podcast we did together.
Enjoy workout #3!
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