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October 25, 2014

Happy Birthday Coach Drew! Photo Credit: Katie Wrightson
Special happy birthday shout out today to Coach Drew! Come in today at 8:30 or 9:30 to say hello!
Also note that we have 8 teams competing at Iron October II in Natomas!  This is turning out to be a great community event.  Come by and visit the CrossFit Davis tent or follow the leaderboard live.

WOD

10 Rounds for Time
5 Strict Pull Ups
3 Front Squats 185/125lbs
5 Burpee Box Jump Overs 24/20″

Workout notes: For this workout the suggestion is a moderately heavy front squat for ten rounds of three reps.  This a great opportunity to step out of your comfort zone and try a weight that is a little heavier than what you are used to.  For a workout like this consider a load you are fairly certain you can perform all three reps consecutively for most of the rounds and take a few calculated breaths before you pick up your bar for each set to guarantee the reps.  Obviously you can break up the sets if you need to to safely continue but start performing single squat cleans for all ten rounds will be rough! Make sure you are working with a weight with which you can keep your back from rounding forward as you come out of your squat.

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