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December 17, 2017

WOD

AMRAP in 20 Minutes
5 Broad Jumps 6′
10 Pull-Ups
15 Goblet Squats 24/16 kg

Workout notes:  Today we see a movement that we have not seen a while! The standing broad jump. In the past we have performed the broad jump for a total distance with athletes making as many jumps as needed. Today we’ll actually specify a distance for each jump.  The “Rx” version for this workout will be jumping over a horse stall mat lengthwise and that will count as 1 rep. The mats are 4’x6′ so use the seams in the flooring as a guide and start with your toes behind the seam and clear the mat with your heals landing on the other side. Note that we’re not actually moving mats around, just using the visible seams for easy measuring.   If you are not able to make the distance scale by jumping across the short side of a mat which is 4′ or shorter.  Holding a kettlebell goblet style is a great way to practice your squatting technique.  The kettlebell will help you keep you torso upright if you practice moving your shoulders and hips together.  The goblet squat will be difficult at high reps so don’t sacrifice your form for a higher score! Make sure your mechanics are pristine rather than cranking out ugly reps.

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