WOD: 12-7-12

Strength:  Front Squats

3-3-3-3-3

First set is to be done at the heaviest load done at 5 reps (should have been done last week)

WOD L1:  10 min AMRAP of:

4 Deadhang Pull Ups
8 Push Ups
12 Hang Power Clean (95/65)
30 Double Unders

WOD L2:  10 min AMRAP of:

2 Muscle Ups
4 Handstand Push Ups
6 Hang Power Snatches (95/65)
30 Double Unders

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This has been a long time coming…

Those of you who have been around for some time are well aware of “Front Squat Friday”.  In fact this will be the last of the 4 month Front Squat cycle.  The last time any other thing was programmed was August 31st!  We did Tabata Ring Holds at the top and bottom positions!  Summer was still around and there was only one gym to speak of.  December will bring you a chance to move the loads you have been waiting to move for a long time.  You now have the foundational strength to support a heavy Front Squat and we are excited to see what numbers are achieved.  With that being said, today’s workout brings plenty of challenge in the L1 as well as in the L2.  Be sure to select a workout that allows you to move consistently through all 10 minutes.  You are better off ending up on your back because you did the L1 properly, then on your feet because you watched people workout while trying the L2.

BAM!,

CG

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