Friday, February 1, 2019

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Discussion:
Focus: Front Squat 
- Basic squat review
- Front squat demo
- PVC Practice
- Plate hold practice (hold plate in each hand, arms outstretched like holding a steering wheel – 10/15 lb plates)
- Empty barbell practice
- Loaded barbell practice

SOD

5 rounds with a running clock; 30 secs of work, 30 seconds of rest
KB Front Rack Wall Squat hold (Weight = athletes choice, one KB in each hand)

WOD

For Time:
500m Row Buy-in
…Then…
15-12-9
Front Squat (135/95) (95/65) 
Push Ups 
Ring Rows
…then…
Buy-out: 500m Row