July 28, 2014 Corey

WOD Blog

Welcome Michele, Mike and Erik! Just completed On-Ramp and ready to go!


Front Squats

4 Rds
100m Sprint
4 Front Squats 30%
8 Alternating Pistols

Notes: Heavy sets of two – important to keep your hips under the bar. “Push your belly button through your knees”. Straight upper back with elbows up.

Alternating pistols – lean farther forward than you think you need to lean.

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