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October 5, 2016

Skill

Front Squat
4-4-4-4-4

Today we’re working up to a strong effort 4 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 7 Minutes
2 Push-ups
1 Jumping Pull-Up

Workout notes: You could read this as a push-up, plus a burpee pull-up but you should make your best effort to make this workout more difficult by remaining in a plank throughout your push-up reps! Perform your strictest push-ups possible and jump to a bar that is outside of your reach for your pull-up.  To make counting easy score this workout by counting your total number of  jumping pull-ups performed and any additional push-ups in an uncompleted round.

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