WOD 1
-4 sets of 7/13 @ 70% of your Front Squat
(7 Front Squats, rack the bar, immediately into 13 Back Squats, same weight)
Rest 2 min between sets. Same weight for all 4 sets.
WOD 2= wellness = GB single leg squat
Class goal is Preparatory Element 8
Work: speed skater squat 5 x 5 reps each side
https://www.youtube.com/watch?v=v5DJmjtiYRI
https://www.youtube.com/watch?v=slXwjk2V8GQ
(do not bounce off knee. Rear knee and foot touch gently simultaneously)
Mobility: MOBILITY: natural leg extension 5×5 reps
https://www.youtube.com/watch?v=beKthJQkM4c
https://www.youtube.com/watch?v=j4H3d5uK9rE
– do not arch lower back. Keep posterior pelvic tilt