Strength:
Strict Press
3-3-3-3-3
WOD:
5 Rounds
20 Lateral bar hops
5 Deadlifts (65% of 1RM)
20 Lateral bar hops
5 Strict pull ups
Lateral movements are usually required in emergency situations or other times when a snap decision is needed. If not strengthened and trained they can easily lead to injuries when we are called upon to use them. The bar hops today will jack our heart rate up as well as give us practice moving explosively side ways.
After our heart rate is high and our breath coming in ragged gasps we will sometimes be called upon to lift or move something heavy. This is an easy time for us to injure ourselves if we are not prepared. During the deadlifts and pull ups you will need to collect yourself enough to focus on correct form, brace your midline, and engage muscles in the correct pattern. We will be there to make sure that happens!