Monday 27th March 2017 – WOD

In Open Gym – Jami Squat Drill:

• 5 Air Squats Feet Forward
• 5 Narrow Air Squats Feet Forward And Together
• 5 Sumo Squats Feet Forward
• 5 Air Squats Feet Pointing In
• 5 Narrow Stance Toes Pointing In
• 5 Sumo Squats Toes Turned In
• 5 Air Squat Toes Turned Out
• 5 Narrow Squats Toes Turned Out
• 5 Sumo Squats Toes Turned Out

See link

WOD 1

In 10 mins build to 80% of:

• 1RM Front Squat (heavy unbroken 3)

E4MO4M for 20 mins:

• 3 x Front Squat @ 80%

*can increase weight through sets of 3 rep max if you like

Additional Work:

• Not today 😉

For time complete:

• 42 Ab Mat Sit Ups
• 21 Squat Clean Thruster @ 50/35kg
• 30 Ab Mat Sit Ups
• 15 Squat Clean Thruster @ 50/35kg
• 18 Ab Mat Sit Ups
• 9 Squat Clean Thruster @ 50/35kg

*pick a weight that you can go unbroken on squat clean thrusters 

*this wants to be gassy 

*10 min cap