WOD: 10.24.14

“Try, try, try, and keep on trying is the rule that must be followed to become an expert in anything.” ~William Clement Stone

Photo 8-18-14, 12 46 43 PM

 

Strength:

“Front Squat”

Front Squat
1 RM
For weight
GOOD FRONT SQUAT EXECUTION
Weight on heels
Maintain lumbar curve
Chest up
Elbows high, arms parallel to ground
Butt travels back and down
Butt drops below crease in knee
Knees track parallel to feet

COMMON FAULTS
Bar not in contact with torso
Chest comes forward
Elbows drop
Not pushing knees out

 

 

Fitness:

For REPS

4 min AMRAP “Cindy”

  • 5 Kipping Pull Ups

  • 10 Push Ups

  • 15 Squats

Rest 2 minutes
Repeat 4 min AMRAP “Cindy”

 

 

 

Performance:

Complete as many rounds as possible in 10 minutes of:

  • 5 bar muscle-ups

  • 10 Thrusters, (135/95-pounds)