Bringing Sally

Warm-up:

Squat Day Warm-up
 
Complete individual warm-up prior to class.
Partner Row 1,500m - 250m Turns
Alternate with:
  1. Sots Press w/bar x10
  2. Cobra w/Reverse Hands for 30 seconds
  3. Overhead Squat w/bar x10

Mobility:

Quad/Hip Opener: Wall Stretch

Announcements:

Justified End of Summer/Wod For Dogs 8/23!

Squat Day:

Overhead Squat 2x5 @ 50% of Snatch 1RM
Front Squat 2x5 @ 50% of C&J 1RM
High Bar Back Squat 2x5 @ 65% of BS 1RM
Low Bar Back Squat 3x5 @ 75% of BS 1RM

Skills & Technique: (Click below for links to more info)

Wod:

Bring Sally Up (Front Squat)
 
Go down when it says down and up when it says up. 135/95 lbs
If you have completed this as a back squat then do the front squat otherwise back squat.