WOD: 9/9/19

Skill/Stability/Strength
1) Back Squat Wave Loading w. chains: 5-3-1-5-3-1. Rest 2:00
– More on wave loading here
– Start at 50-60% of 1RM – second wave heavier than 1st wave. End at 90-95% of 1RM.
– if no access to chains use straight weight
– shoot for roughly 25-30% of your 1RM Back Squat in chain weight

2) RDLs with bands pulling forward: 4 x 8-10. Rest 90s.
– Rx+:(Glute Ham Raises: 4 x 8-10. Rest 90s)

Conditioning
AMRAP 6:
KB Thrusters (53, 35)
– L1: DBs Thrusters – light
*Done with TWO KBS
L3: (45, 30)
L2: (35, 25)
L1: (30, 20)

Auxiliary
1a) Double Leg Banded Leg Curls: 2 x 30-50 ea.
1b) D-Ball Baby Carry: 2 x 100 meters
1c) Glute Hip Thrusts: 2 x 12