“When I’m old and dying, I plan to look back on my life and say, ‘Wow, that was an adventure,’ not ‘Wow, I sure felt safe.’
–Tom PrestonWerner, cofounder of Github
Glute & Hip activation
15min to find a Heavy 5 Back Rack Box Squat
*Example (the first 30 seconds): https://www.youtube.com/watch?v=mjm3W3tQejM
*The purpose of this is to teach athletes two things: keeping a tight midline, or pillar, while under tension as well as keeping the glutes activated while under tension. If that means staying lighter to keep better positions, so be it.
50 Dumbbell Box Step Overs (50/35) to a (24”/20”)
*Every minute on the minute, including 0:00: 5 Kettlebell Swings (53/35)
*10min Time Cap.
Post WOD Recovery:
Pigeon Pose – 1min/side
Couch Stretch – 1min/side