WOD Thursday 09.05.2019

Mobility:
Couch Stretch x 1 minute/Side
90/90 Hip Rotations

Movement Prep:
Cat Camel x 10 reps
Deadbug x 5 reps/Side
Kneeling Adductor Stretch x 10 reps/Side
Russian Squats x 10 reps

Warm Up:

AMRAP in 4 minutes
“A” – Plank Hold
“B” – 1 round of:
10 Reverse Lunges
5 Goblet Squats

Technique & Lift:

Squat Prep w/ Partner

“A” Holds bottom of Squat with Bar
“B” does 10 Banded Squats

Then..

“A” does Barbell Back Squat with Bar
“B” does Banded
* 6 (R) Lateral Steps
* 6 (L) Lateral Steps
* 6 (FWD) Steps
* 6 (BWD) Steps

A. Take 20 minutes to Build to
Back Squat x 20 reps

*Comp & L3 @ 60% of 1RM
*L2 @ 50%
*L1 @ Moderate Weight

B. 3 sets of:
L-Seated DB Press x 20 Alt reps
Into…
Ring Mnt Climbers x 20 reps (Slow & Controlled)
– Rest 60 seconds b/t sets –