7 / 24 / 2014

Pre WOD
General warmup.  We are going to loosen up our hips and achilles with the banded squat and achilles stretch to prep for our squat cycle.

Every 90 seconds for 10 sets
Front Squat x 3@89%

Then…

Push Jerk
5 – 5 – 3 – 3 – 3 – 1 – 1 – 1

Front squats are today! We are moving right along with our squat cycle and we are getting stronger! It is getting heavier and its time to buckle down and lift some weight. Remember to keep your chest and elbows up keeping a tight core. Keep your weight in your heels and not in the toes.
For the push jerk it isnt an emom or for time this is just old fashion strength. Make sure you are working towards a heavy single. Not necessarily a new 1 rep max, though if you are feeling good go for it! You may also split jerk the singles if you want to work on your split.

Post WOD
Roll quads and hamstrings.  Lax Ball T-Spine and delts.

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