Thursday 180830

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WOD

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Complete 3 rounds for time of:

21 Toes-to-Bar

15 Back Squats, 185#125#

9 Push Jerks, 185#/125#

Bar comes from the floor. 

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Flexibility/Midline

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Complete 2 sets of:

0:30 Supine hamstring wall stretch

0:30 Supine toe touch

0:30 Supine straddle wall stretch

0:30 Supine banded squat wall stretch

0:30 Hollow hold

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Friends make it better!

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Squats From The Floor!

For many the crux of today’s WOD will be the fact that the barbell will come from the floor for the back squats. The standard technique to accomplish this will be to power clean the bar to the front rack position and then use a hip drive and shortened push press to transition the bar from the front to the back rack. This transition can be awkward if you’ve never done it before. Today you’ll have a chance to practice this skill as you build up in weight and we’ll provide some tips for making this transition as smooth as possible. In the end you’ll select a weight that you’ll be able to move safely from the ground to the back rack position. Then you’ll just have to keep it there for 15 reps each round!