21 June 2012 – “Front Squat Day…..” – Courtesy of Coach Dustin

Warm up
500m row
20 Air squats with 10 second hold at the bottom to stretch hamstrings and groin
Strength – Find 1 RM of Front Squat
WOD – 16min
1 min on of 5 FS(165/115) then max rep lateral jumps over bar
1 min off
1 min on of 5 FS(165/115) then max push ups
1 min off, then repeat.
Score is lowest reps counted added together. Lateral jumps + push ups = score. Front squat is cleaned from the floor
Cool Down
Couch stretch 10×20 sec each leg
Quad stretches 10×20 sec each leg


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