WOD 06/17/16

718 Strength
Next week we will retest Front Squat, Sumo Deadlift, and Front rack Box Step Up 10RMs.

Warm-up
2 min bike or row
2 rds
10 lateral lunge
10 Jumping squats
then,
1 minute per side groiner stretch

Thruster (5RM)
Take 15 Minutes to find a 5RM

Glute-Ham Raises (3×7 reps)
to scale do partner assisted or band assisted
keep hips open through entire range of motion

Kossack (3×10 per leg)
This is also known as a lateral lunge; Do all reps on one leg before switching
Rest 1 minute between legs
3 second pause at the bottom; Use a light KB; Keep heel down on working leg

4 rounds of:
30 seconds hold at bottom of front squat with 20% of 10RM
30 seconds rest
Focus on keeping the elbows up; Heels down; Stay Active the entire time; Do not Bottom out