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December 1, 2016

Strength

Front Squat 2-2-2-2-2

Today we’re working up to a strong effort 2 rep front squat.  With the front squat we want to focus on keeping the elbows up. Release the grip on the bar to load the bar onto your torso. That should help you keep your elbows and chest up. As with any kind of squatting you’ll want to practice keeping your knees out and tracking over your feet. If you have a mobility problem holding you back from keeping your elbows up you can always try crossing your arms across the bar or modifying that in some way.

WOD

AMRAP in 8 min
12 KB swing 32/24
6 Burpee Box Jump

Today’s workout is a short burner.  The kettlebell weight can be heavy, but should be manageable. Plan to get your first 12 done in no more than 2 sets.  For the burpee box jumps choose a box you are able to jump to rather than doing step-ups to a higher box. Focus on short transitions from movement to movement to make the most of the eight minutes!

 

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