Fun times

Warm Up:
run 400m
10x toes to bar
1x rope climb
10x air squats
10x ghd
baby elephants length of the floor space
10x burpee warm up
-song tomorrow will be ?- exercise will be Coaches choice.

like a boss 

Wod #1

12 min amrap 

250m row

15x hand release push ups

rest -5min-

Mr Farris 

Strength 

work to 3rm Front Squat. 

SETUP:

-Stance = shoulder Width

-Full extension at hips and knees

-Bar “racked” on the shoulders (create a shelf with the shoulders for bar to sit on), hands outside shoulders, loose fingertip grip.

-Elbows high, upper arm parallel to the ground.

EXECUTION:

-Weight on heels

-Lumbar curve maintained

-Chest up

-Elbows high; arms stay parallel to the ground through out the whole movement

-Butt travels back and down

Bottom of squat is below parallel (hip crease is below the top of the kneecap)

Knees track parallel to feet

Return to full extension at the hips and knees to complete the move

Head position is neutral