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REMINDER

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Skill

Front Squat
7-7-7-7-7

Today we’re tackling some heavy high rep front squats. 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.  7 reps is A LOT for a heavy weight so go in with a plan and use your first set to test out how you handle the 7 reps and build across several sets.

WOD

5 rounds of

30 seconds on each station

air assault for calories
rest
kettlebell swing 32/24 kg
rest
wall ball shot 20/14 lb 10/9′
rest

Workout notes

Today’s workout will be scored in the same way you would score the workout “Fight Gone Bad”.  Count your total number of repetitions at all three stations and five rounds to come up with one big number. We’re using a 1:1 work rest ratio so you won’t have as much time to recover as in our skill work yesterday.  Push the RPM’s up on the air bike but start out at a sustainable pace. If you can try to increase intensity across all five rounds rather than going out too hard. With thirty seconds you should be able to complete a large set of kettlebell swings and wall ball shots. Do your best to try out a challenging number of reps in each round.  If you are absolutely certain you could perform unbroken sets in each round use this opportunity to test out a more challenging load and/or height.

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