Tuesday, September 18, 2012

Group Warm-up

Mobility: Olympic Wall Squat

WOD:  For time-
100 Thrusters (95#/65#)

Midine:  Superset-
3×15 Reverse Hyper
3X10 “Strict” Weighted GH Raise – heaviest possible (no swing, start from a position parallel to the floor)

If you can keep the bar placed firmly in the front rack position during the front squat portion of the thruster, this will allow for a nice, vertical torso minimizing stress to the low back. Drive firmly out of the heels, keeping that midline tight. Finish strong overhead, fully locked out. Boom. 99 more.

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