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Skill
Front squat
2-2-2-2-2
Today we’re working up to a strong effort two rep front squat. With the front squat we want to focus on keeping the elbows up and chest as upright as possible. 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 bit in the front squat and load the bar onto your torso which 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. Feel free to choose one weight and work there for all sets rather than adding weight as you go.
WOD
5 Rounds with 1 minute on each station
Burpee pull-ups
Row for calories
Rest
Workout notes
Today’s workout will be scored as you would score the workout “Fight Gone Bad”. Count your reps accumulated at each station across all five rounds to come up with one large score. For the burpee pull-up use a bar that is just outside your reach and jump as high as possible, ideally passing through a strict pull-up. Transition quickly to the rower and wind up the rower quickly. Try to hold a strong pace for most of the minute and recover following the row. For large groups we’ll start on different stations but keep the same rotation so hop off the rower quickly at the end of your minute so the next athlete get started.
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