WOD Thursday 09.26.2019

Banded Front Rack x 1 minute/Side
Couch Stretch x 1 minute/Side
Wtd Ankle Mobility

Movement Prep:
Kneeling Cross Body T-Spine Opener x 10 reps/Side
Single Leg Glute Bridge x 10 reps/Side
Genie Wall Facing Squats x 10 reps

Warm Up:

5 to 1 reps of:
Med Ball Clean
Ring Row

Technique & Lift:

Front Rack & Squat Prep w/ Partner
“A” does Alt Elbows in Front Rack Position
“B” does Goblet Squat x 10 reps w/ Pause in the bottom
“A” does Alt Elbows in Back Rack Position
“B” does Duck Walk
* 5 reps Right
* 5 reps Left
* 5 reps FWD
* 5 reps BWD

A. Take 20 minutes to Build to
Front Squat x 10RM

Warm-Up sets
2 sets x 6 reps @ Light
2 sets x 4 reps @ Moderate
1 set x 4 reps @ 10RM weight

B. Complete
50-75 Banded Pull Aparts
50 Sit Ups
50-75 Banded Squats
*Break as needed