190710 - Quote of the Week Wednesday

WARM UP - 20 Calories
10 Plate Squats 15/10
10 Squat Holds with Plate Lift
10 Cossack Squats

MOBILIZE - Front Rack and Squat Mobility Routine on Plate (See Video below!)

COACH PREP - Review Front Squat

WOD - 15 minutes to build up to heavy set of 3!
Then…
EMOM 8:
3 Front Squats (with 80% of the heavy 3 weight)

GOALS OF THE WOD - GO HEAVY! Try Rx-ing it for as long as possible! This is meant to push you to lift heavier than you are use to and for more reps!

COOL DOWN SUGGESTION - Y-Wall Stretch