190710 - Quote of the Week Wednesday

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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