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November 8, 2016

Skill

Front Squat
3-3-3-3-3

Today we’re working up to a strong effort 3 rep front squat.  With the front squat we want to focus on keeping the elbows up and point out and in turn the chest.  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 little bit in the front squat and load the bar onto your torso. That 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.

WOD

AMRAP in 10 Minutes
3-6-9-12-15 …
Burpee Box Jump 24/20″

100M Run after every round

Workout notes: The workout starts with 3 burpee box jumps and increases by 3 reps every round.  Every time you complete a round of burpee box jumps run 100M. Your score will be any full round completed including the run and any additional reps in a round you did not complete. This workout is similar to what we saw last Wednesday but today we have increased the difficulty by performing burpee box jumps and shorted the run. That means the run will be less recovery if you are breathing hard when doing those burpees so pace your reps by trying to work at a steady pace.    100M is out the door and down to the wall and back.

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