Monday 11.23.15 WOD NOTES

Make sure to put on a good show this week. Lots of drop ins are scheduled to attend classes this week.

Max Effort Lower

Mobility: 5min

5min squat test + working the corners of the groin

Dynamic Warm Up: 5min

Strength: 15min

Back Squat (1RM)
NOTES: 5-8 reps to 50%, then less than 10 reps to new 1RM. Spend some time today reviewing the point of performance of the back squat.

WOD: 20min

“The White Knuckler”
10 Rounds
250m Row
30sec. Deadlift Hold at Lockout (365, 215)
**Scale to a weight that you are able to do most sets unbroken. If you break up sets accumulate 30sec.
This should be sprint. Most rounds should be unbroken. Look for loss of midline during lockout. Coach Athletes during demo that if the lose their midline and you que them to drop the barbell to do so, don’t try complete the 30sec. with a broken archetype.

Cool Down Stretch: 2-3min

$ Out

4×10 GHD Sit Ups, Banded to Parallel