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October 22, 2015

Skill

EMOM for 10 Minutes
3 Overhead Squat

Work up to a light to moderate load and perform 3 repetitions every minute for 10 minutes. We will be working from the floor so practice Squat Snatching your first rep. The Overhead Squat is often limited by flexibility rather than strength, so choose a weight that allows you to keep good form through the whole range of motion and each rep. If you have trouble with this movement or are new to this movement stay light and focus on the mechanics of the lift.

WOD

5 Rounds for time

15 Wall Ball Shots 20/14 lb 10/9′
15 Box Jumps 24/20″

Workout notes: If you have been CrossFitting for a while you are likely very familiar with these movements but this combo can be particularly difficult when performed for speed together.  Advanced athletes can test their speed by trying to work unbroken and working with fast sets on the box jumps. Be careful though because your legs will be fatigued from the wall ball shots so make sure you make those jumps! Everyone should be working on moving with good mechanics.  Squat to full depth and try to keep your torso vertical throughout your squat. Remember that box jumps can be performed by jumping up and stepping down.

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