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Workout

WOD – 12/29/15

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Skill:
5×3 tempo front squats

These front squats should be done with an empty bar, or a very light bar. The tempo is 3 seconds for the descent of the front squat, a 3 second hold in your squat, and 3 seconds for the ascent is 1 rep. The goal with these tempo squats is to get comfortable at the bottom of the squat for your cleans.

WOD:
4min AMRAP
9 power cleans (75/65)
9 push presses
9 back squats
rest 2 minutes
5min AMRAP
6 power cleans (95/75)
6 push presses
6 back squats
rest 2 minutes
6min AMRAP
3 power cleans (115/95)
3 push presses
3 back squats

Helpful Links:
I have posted something about this in the past, but because a lot of our recipes require olive oil I thought it would be beneficial to know which brands we should be buying to make sure that we’re buying the best quality we can: http://www.realfarmacy.com/olive-oil-mafia-extra-virgin-olive-oil-lost-virginity/


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WOD – 12/28/15
WOD – 12/30/15

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