9 / 25 / 2014

Pre WOD
General warmup. Today’s focus will be on a good front rack position, open hips and upright posture in the bottom of the squat.

Set New
1RM Front Squat

2 Rounds
Row, 500m

*** Cooldown pace. Rest between rounds to let others row***

I know we all just set a new max last week, but for those of us who did the reps as instructed it was only a 4 to 8% increase. Today we will see exactly how much better our Front Squats have gotten over these 12 weeks. We will again spend a good amount of our time with warm-up reps before making our first attempts. Also, please let a coach know when you attempt a new max so they can observe it and offer any coaching necessary.
Our cooldown today will be on the rowers. Take turns getting 2 rounds of 500m each, then finish with rolling out the legs and lats if needed.

Post WOD
Roll glutes, quads and claves. Lats optional.

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