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September 30, 2015

[creativ_alertbox icon=”” colour=”red” custom_colour=””]Please note: Due to a common area plumbing issue water will be shut off to the entire building until the necessary repairs are completed. This means no drinking water or functioning bathroom. Please bring your own drinking water![/creativ_alertbox]

Strength

Front Squat 1-1-1-1-1

Work up to a strong effort front squat.  Start light and increase the weight for each set. The focus here should be keeping your torso upright and tracking your knees over your feet. Your elbows should be pointing outward with your chest up.  Actively push your knees out if you feel them caving in so you can reinforce good mechanics.

WOD

For max reps*

Tabata Sit-Ups
Tabata Pull-Ups
Tabata Push-Ups
Tabata Row

*No additional rest between movements

Workout notes: This interval style workout will use the “Tabata” clock.  You will have 20 seconds of work with 10 seconds of rest for 8 rounds at each station.  There is no additional rest between stations so you will transition quickly and move right into your next station.  For large groups we’ll start on any preferred station and rotate through all four movements.  If you are usually using a band and still working on strict strength consider ring rows as they will be easier to stop and start during your 8 rounds.

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