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Front Squats and Nancy

By 12/08/2010No Comments


:startwod:

Warm Up

3 Rounds NFT

Run 1 lap or 200 Meters

10 Overhead Squats with PVC pipe

then

2 or 3 warm up sets with just bar on Front Squats

Mobility and Light Stretching (see Kelly’s video below)

Strength Work

Front Squat 5 – 5 – 5
rest 5 minutes

Workout of the Day (WOD)
“Nancy”
5 Rounds for time
400 Meter Run
15 Overhead Squats 95/65

Post Workout

Band Stretch, Form Roll, Stretching WOD

:endwod:

Click on the above video to see a great mobility wod for OH Squats.  Kelly Starlett will be at CrossFit Affliction Jan 8, 2011 and The Playground Gym / CrossFit Ft Lauderdale on Jan 9, 2011.  Sign up now because it will sell out for sure.   It always does.

Steven