Back Squat

3 sets of 5 *Spend the majority of today's class working the Back Squat.  Increase weight on each set.  Take the time you need to work the mechanics of your squat

“Turn and Burn”

2 Rounds: 400 Meter Run/row 30 Thrusters (65/45) *The thruster weight should be light enough that you can complete 30 reps unbroken when fresh. You should not have to break more than 1x during the Metcon. MOB Barbell Quad Smash:  position sleeve of barbell over upper quad, flatten back and slowly push barbell into thigh, working down quad, keeping foot neutral.  Start at top again and move foot internally, slide bar down slowly.  Start at top again and move foot externally, slide bar down slowly. 2-4 min per leg Monkey Bar of Death:  set up barbell about mid thigh on squat rack. Put one leg over bar, resting leg on bar into high hip area, near insertion of hamstring.  When you find tender tissue, straighten your leg. As you bend leg shift weight side to side.  90 sec per leg