pic: Angela Clancy

 Strength WoD:

[A]: Back Squat 

5 - 5 - 5

[B]: Back-Rack Reverse Lunge

10 - 10 - 10

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• The ole Glutes will be earning their stripes today!
• They (the glutes that is), are the biggest muscle you have. May as well make them the best, most strongest version of themselves we can hey??
• Aim to have all three working sets of the squats above 85% of your max. Use spotters as needed.
• For the Reverse lunges, its 5 on each leg NOT alternating. We recommend you start on your perceived weaker side.  Keep your chest up the whole time and gently let the rear knee kiss the ground.
• Now these won't be anywhere near as heavy as your back squat sets so you could kinda look upon these as "drop-sets" but do try to push your capabilities. Take a few warm up sets before you embark on these. (Note: for any newer members we will look to the front rack lunge or goblet lunge).
• Fun Fun Fun!!
• Hold the standards. Form is priority as always.
• Scale as needed.

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Post LOADs your Beyond The Whiteboard account.