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March 21, 2018

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REMINDER

This Saturday we will be holding our annual end of the open celebration immediately following 18.5![/text-with-icon][vc_column_text]

Skill

Front squat
2-2-2-2-2

Today we’re working up to a strong effort two rep front squat.  With the front squat we want to focus on keeping the elbows up and chest as upright as possible.  As with any kind of squatting you’ll want to practice keeping your knees out and tracking over your feet. Remember to release the grip on the bar a bit in the front squat and load the bar onto your torso which should help you keep your elbows and chest up. 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.   Feel free to choose one weight and work there for all sets rather than adding weight as you go.

WOD

6 Rounds of 1 minute on each station

two arm dumbbell thrusters 50/35 lb
air assault for calories
rest

workout notes

Today’s workout is a six round interval workout with two very difficult and high power output movements. Use a dumbbell that is very light such that you could work for the entire minute with short rest and large sets.  Be careful not hit those first few minutes so hard that you leave nothing in the tank for the bike or the tail end of the workout.  Remember to practice the same mechanics for the thruster as you did in the strength work.  Keep the elbows and chest up! If you have difficulty doing that with the barbell the dumbbells may help you find a better position. We’ll score this workout in the same way we would score “Fight Gone Bad” by counting up our total number of repetitions across all 6 rounds and both stations.

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