190926 - Soapbox Thursday

QOTD -

WARM UP - Run/Ankle Stretch
Row/Hip Opening
Squats
Banded Overhead Squats

MOBILIZE - Wide Grip Keg Drill
Barbell Cuff Ankle Roll

STRENGTH -
Twight Get Ups
Build to a Heavy Single

COACH PREP - Overhead Squat Prep

WOD -
A (competitor):
3 Min. Overhead Squats (from the floor) 115/75
Rest 1 min.
3 Min. Max Cal on Air Bike
Rest .1 min.
90 seconds Overhead Squats (from the floor)
Rest 1 min.
90 seconds Max Cal on Air Bike

B (performance):
3 Min. Overhead Squats (from the rack) 95/65
Rest 1 min.
3 Min. Max Cal on Rower
Rest .1 min.
90 seconds Overhead Squats (from the rack)
Rest 1 min.
90 seconds Max Cal on Rower

C (Health & Fitness):
3 Min. Plate OH Sit Ups
Rest 1 min.
3 Min. Max Cal on Rower
Rest .1 min.
90 seconds Plate OH Sit Ups
Rest 1 min.
90 seconds Max Cal on Air Bike