Deadlift… Check!!!
So Far So Good…
Now Onto Back Squats…
I’m Gonna Need Help Spotting…
Especially With The Bigger Classes…
There Will Still Be A Time Cap On The Strength…
So Don’t Wait Around For Me If I’m Spotting Someone… Ask Someone For A Spot…
If You’re Asked To Spot & Don’t Feel Comfortable… THEN DON’T SPOT!!!
Don’t Need 2 Athletes Getting Hurt…
That Being Said…
If I’m Spotting You… I’m Focused On You & The BarBell… I’m Watching To See If You & Your BarBell Are Still Standing Up…
I’m Not Twisting & Turning Or Bending Over Or Breaking My Neck To Make Sure You Go Low Enough…
So Don’t Ask Me… “Was That Low Enough?!?!” Because I’ll Just Shrug My Shoulders & Look @ Somebody Who Actually Saw The Lift…
Don’t Trust Their Judgement?!?!
Ask Someone Else To Spot & I’ll Watch…
AND HAVE A SAFE WORD!!!
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ALRIGHT… HERE WE GO!!!
Warm Up/MetCon…
Jump Rope: 25-20-15-10-5…
Lunges: 10-8-6-4-2… (Each Leg…)
Air Squats: 25-20-15-10-5…
Box Jumps: 10-8-6-4-2…
Strength…
You Will Have 20 Mins To Establish Your Heaviest/Safest:
3 Rep Max Back Squat…
AND If Time Allows…
1 Rep Max Back Squat!!!
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3…2…1…GO!!!
8.13.2018 WOD & Scores…
RainCrossStrengthandConditioning 