Strength

Front Squat
2-2-2-2-2

Work up to a strong effort 2 rep front squat.  Front squatting requires a good amount of midline stability as well as mobility in the ankle hip and shoulders so think a lot about positions as you practice.  Your chest and torso should remain upright with the weight of the bar carried by your midline. Your elbows should stay up throughout the entire rep.  Initiate the movement by shifting the hips backward and keeping the knees tracking over the toes.

WOD

AMRAP in 10 Minutes
15 Pull-Ups
200M Run

Workout notes: Here’s your chance to play around on our new pull-up structure! We had several custom bars made by rogue that do not have powder coat, they have the feel of the two “speal” bars that we had at the old gym so we now have more of those available for those who like them.  We have several powder coated bars as well for folks who prefer that flavor!  We also made the rig wider so the bars inside are accessible as well. If you are new to pull-ups scale the movement to jumping pull-ups or strict pull-ups with a band.  Use a method with which you can get at through at least 3 rounds.  If you have not seen our new 200M Run it goes out the back door and has a turn around at the metal cage in the back alley.