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09052018 WOD

Volume Acumulation Warm up of the Week

Skills/ Movement Prep

Front Squat

We are all familiar with the importance of a high elbow during the front squat. Here, athletes can envision that same hand from before pushing their elbows up during the entirety of the squat

3 Pausing Front Squats                                                                               2 Front Squats

WOD

A- Front Squat 10@50% -8@70% -6@75% -8@70% -10@60%

B- FOR TIME

1000 mt Row/ 1200 mt AB / 800 mt SkyErg

50 Du / 100 Su

40  Front Squat + Lounge dx + Lounge sx @40% 1Rm Squat

30 PushUps HR

20 PullUps

10 ToesToBar

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