Thursday's WOD

Warm-up

Run 400m

20 Squats

15 DB Push Press

10 Bottom to bottom squats

5 Barbell Push jerks

Stretching and discussing class for the day

Strength/Skill (After WOD)

Push Jerk 3-3-3-3-3

WOD

For time:

Tabata "Bottom to Bottom" Squat


Run 1 mile

Clock starts for run on rising from last squat.

The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the "normal" Tabata squat, motivates full hip extension. Also, the ten second rests don't seem as short with this protocol!

Recovery

Short Stretching and Mobility Sequence