Strength:
Front Squat
(5-5-5) 3-3-3-3-3
WOD:
In teams of 2 or 3:
50 Double Unders per Person
200 Pull Ups per group
40 Double Unders per Person
200 Push Ups per Group
30 Double Unders per Person
200 Sit Ups per Group
20 Double Unders per Person
200 Squats per Group
10 Double Unders per Person
We are going to front squat today! We’ll do some good mobility for those hips and that front rack position and then we’ll break into small groups (by height) and work through 3 warm up sets of 5 reps and 5 working sets of 3 reps each. The Coach will put some time on the clock and you will work through as many sets as you can in the allotted time. You may not get through all of the sets today – that’s OK! Just focus on great form and technique on each and every set that you do today. Make sure you get that full range of motion (bottom of the squat) and you keep that good upright chest and front rack position.
Then, grab a friend or two (preferably at least one person you don’t know already!) and work through the movements in order. Complete all of the reps before moving on to the next movement. Each person in the group will do all of their Double Unders before the next person starts. Split up the other reps as needed amongst the group. One person works at a time, the others rest.
