January 3, 2019

By January 2, 2019Workout of the Day

SKILL

Front Squat
3-3-3-3-3

Work up to a strong effort three rep front squat.  Start light and increase the weight for each set. The focus here should be keeping your torso upright and tracking your knees over your feet. Your elbows should be pointing outward with your chest up.  Actively push your knees out if you feel them caving in so you can reinforce good mechanics.

WOD

AMRAP in 15 minutes
30 Double unders
25 Wall ball shots 20/14 lb 10/9′
200M Run

WORKOUT NOTES

Today we have a time priority triplet with three classic movements.  Unlike yesterday’s sandbag cleans everything you see today should be fairly familiar.  Each round of the workout starts with a small set of double unders.  If you are still working on double unders this workout would be a great opportunity to work on the skill by scaling the volume in each round to a number that seems reasonable for your current level.  A great way to start learning the movement is to start with single unders and make a double under attempt every two to three reps.  After your double unders knock out a set of wall ball shots before heading out the door on a short run.  It’s going to be chilly today so bundle up if needed!

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