Front Squats and a quick WOD for your Wednesday.
WEDNESDAY Strength Front Squat [wmv][mov] Every minute for 3 sets complete 10 Front Squats @60-70% of 1rep max. Focus on technique and upright torso position.
Condtioning Group A For Time: 25 Walking Lunges w/ Front Rack (#95/65) 25 Pull-ups 25 Wall Ball Shots (#20/14)
Every minute perform 3 Burpees before continuing in the workout.
Group B For Time: 30 Walking Lunges w/ Front Rack (#135/85) 30 Chest to Bar Pull-ups 30 Wall Ball Shots (#20/14)
Every minute perform 4 Hand Release Burpees before continuing in the workout.
Group C For Time: 30 Walking Lunges w/ Front Rack (#165/105) 30 Chest to Bar Pull-ups 30 Wall Ball Shots (#30/20)
Every minute perform 4 Hand Release Burpees before continuing in the workout.
Tight Ankles = Bad Squatting