Friday, October 21, 2016


2 Rounds:
1a) 12 per leg deficit stationary lunges on 25# plates - weighted
1b) 25 banded hip bridges
1c) 25 per side banded oblique twists

100 Double under buy in
3 Rounds of:
20 DB step ups (24/20 box) (45/30 DB's)  (50/35 rx+)
12 toes to bar
16 alt. pistol squats

Post WOD
Pigeon stretch and hamstring stretch

Tip of the Day
Step ups, lunges, deadlifts, so much glute and hamstring work.  We as a society are very quad dominant and posterior chain weak.  Not only are our glues and hamstrings in charge of hip extension, but stronger hamstrings help protect our knees and prevent ACL tears.