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January 15, 2016

Strength

Back Squat 2-2-2-2-2

Spend some time working up to a strong effort double back squat.  You shouldn’t be working up to failure but to a weight that is challenging and doesn’t compromise form.  Remember to keep your torso upright and push back on the bar through the entire range of motion. With the back squat your chest will be forward a bit depending on where you put the bar but you should maintain that angle from start to finish.

 

WOD

5 Rounds for reps

1 Minute Row for Calories
1 Minute of Thrusters 95/65 lb
2 Minutes Rest

Workout notes: This workout is similar to what we saw in the final CrossFit Open workout from last year. The combination of rowing and thrusters is a difficult combo.  We have 5 mini sprints here so the challenge will be to go hard on the row but leave enough in the tank to get through 1 minute of thrusters.  You will have a full two minutes rest after each round so go hard during your work minutes! Score this workout like you would “fight gone bad” by counting your total reps accumulated in all 5 rounds.

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