WOD Tuesday July 31st 2018

WOD Tuesday July 31st 2018

A.) warm up: 
:60 seconds Couch stretch 
:60 seconds banded pigeon stretch
:60 second super front rack 
:60 second pry squat

B.)Warm up: 500m row
Then
Oh wall squat therapy
4 sets of 3 reps
3 second pause at 1/4 squat, 1/2 squat, and full squat

C.) Front Squat 5x5
(This is week 2 of our strength cycle, so you should be looking to add 5#s from last week, the goal is adding 5 pounds per week for as long as possible, if you are still not proficient with the front squat, you will back squat)

D.) 10 minute amrap:
10 weighted pistols/pistols/pistols to a box 
10 burpees
100m shuttle sprint 
(Scale pistols to a box as needed)

E.) 5 min cool down row/mobilize 
Have fun, work hard, work smart, get strong, and #Trusttheprogram 
Coach Joshua