Wednesday

Wednesday


Pre-Wod

Tennis Ball Glute Smash 1 Min Each Side

Hamstring Roll Out 1 Min Each Side

Glute Roll Out 1 Min Each Side

Downward Dog 1 Min

 

Strength

Build to a Heavy Back Squat

Squat Standards: Hip Crease must drop below the top of the knee in order to count as a complete rep.

(This may not be a new Max Back Squat, but the goal is to push this squat to a very heavy weight. Make sure to write down your new Max squat weight in order to remember it for future squats. The strength is the priority for today. Push the strength and use the Metcon as a recovery piece.)


Conditioning

2 Rounds of:

50/40 Calorie Row

30 Russian KBS 53/35

20 Toes to Bar

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