WoD for October 18th, 2013

Warm up: Butt Kickers
Flamingos
Spidermans

MOB: Hip Openers with bands/lacrosse balls (don’t forget to test/retest)!
http://www.lift.net/2012/11/28/squat-mobility-by-kelly-starrett/

Ankle Mobility (bands on ankle on boxes)

WoD: “Bring Sally Up”

“A”  as a Squat Down when the song says to. Stand up when the song says to.

Bar weight: 115/80 a) 95/65 b) 65/45 c) <b

Score = Number of Squats you’re able to maintain before dropping the bar.  There are 30 in the song, I believe.

Rest 10 minutes.

“B” As a Push-ups.  Hold a bottom position without touching the ground except for toes and hands and press to top push-up position when the song says!

https://www.youtube.com/watch?v=fc2mZkyb2so

Cash out: 3 x 15 T2B

MOB: Roll Quads / Lax Glutes and Pecs
Coach’s Tip: Keep tension in your glutes at the bottom of that squat or you might not be coming back up!  Note:  If you’re planning on competing in the Mock Meet on Saturday, you’ll want to skip today….  We’ll do it as a Cash out sometime in the near future for those that want a taste…

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