We are going to continue with our wide stance box squats. It will do wonders for the posterior chain if done correctly. If you can’t hit the 80% of your 1RM with proper technique, don’t worry about. Sitting far back and keeping those shins vertical (or even pointing TOWARDS you) is what we are looking for!
STRENGTH WOD
Wide Stance Box Squats 3/3/3/3/3/3 (approx 80% of 1 RM)
Make sure you are sitting back to the box, pausing then exploding up.
WOD
AMRAP 4 min
6 Burpee Box Jump Overs
10 Deadlifts
Rest 4 min
AMRAP 4 min (pick up where you left off)
6 Burpee Box Jump Overs
10 Deadlifts
Fitness: 185/125
Performance: 225/155
Open: 275/165
Coach’s Tip: The metcon should be quick and dirty. The deadlift weight should be 10 reps in a row for almost the whole time. 6 burpee box jumps should be fairly fast knowing that is it is only a 4 min work period.
Getting stretchy…
