Bring or buy a notebook today, you will want to keep track of what you did. The individual leader boards will be taken down November 1st, prepare to have your own way to track your progress by then.
To go up in weight you must have: flat back, weight in heels, knees tracking toes, and depth below parallel verified by the coach. If any of those are not met, that is your final set for the day.
Workout Of the Day:
AMRAP in 10 minutes:
8 Front squats
4 Front squats
Hill sprint (out the door to the top of the curb and back)
The front squats are heavy, good form is very important! Pick a weight where you can maintain the points of performance throughout the WOD.
- Pretty legit video, although demo of knees over toes isn’t accurate, athlete’s knees are still collapsing in slightly. Give it a watch and see a demonstration of good form versus bad.