WOD – 225.8 –

Durability

Banded Shoulder Adduction + Lateral Trunk Flexion

 

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GOT A TIGHT BACK? Banded lateral flexion is a great exercise to lengthen the sides of your trunk and quadratus lumborum muscle that creates a lot of low back pain for athletes. Do like @alexanderson29 does and add it into your warm up routine! #repairperformrecover #rpr #crossfit #weightlifting #olympiclifting #powerlifting #backhealth #physicaltherapy #health #wellness #strength #training

A post shared by Lauren Ashley Polivka (@lapolivka11) on Jan 21, 2019 at 5:35pm PST

Skill/Strength

Front Squat – Work to a Heavy Set of 5 Reps from the Rack

PT Kelly Starett, as shown below, drew lots of attention when he started telling the world to squat with knees tracking outside of feet. These photos and the advice to drive the knees out, found in the 1st edition of his book, The Supple Leppard, were eliminated from the 2nd edition b/c it’s terrible advice. When you squat, deadlift, jerk, jump etc. etc., the knees should point where the feet are pointing.

WOD

1 Round

1000 Meter Row

50 Thrusters (75/55)

50 Power Snatch (75/55)

Scores from Wednesday

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