WOD - 090730

Perform the following:

3x5 Heavy Weighted Deck Squats

3x5 Single Leg Archups

Finish with 60 seconds total aggregate work of a straddle L variation.

notes:

1) Rest 3-5 minutes between sets. The only exception is when switching from the first leg to second leg during the Single Leg Archups; these you may go directly from one to the other and then take the 3-5 minute rest period.

2) Add enough weight to the Deck Squats so that they are very challenging for five repetitions.

3) Choose a straddle L variation that allows no more than 10 seconds of work to be accomplished at a time. Unless you are already relatively advanced, if your hip flexors and rectus femoris (the muscle down the middle-front of your thigh) are not cramping, you are not working hard enough.

Beginner's Variation -

3 x 5 - BW Deck Squat + jumps

3 x 5 - leg curls

60s Straddle L - Bent knee

I hope i'm programming this right - please correct me if i'm wrong.

Well done. You chose exercise variations that are appropriate for your current level of strength while also correctly maintaining the structure of the WOD.

Yours in Fitness,

Coach Sommer

Did 5 minutes mobility, squat clinic and shoulder ROM with a band to warm up

Perform the following:

3x5 Heavy Weighted Deck Squats did back squats 225 275 275

3x5 Single Leg Archups second and third set I used a band around my next, awesome.

Finish with 60 seconds total aggregate work of a straddle L variation. Forgot to do it, not sure how because I had it written down