Up Front

Strength WOD:

Front Squat
1/1/1/1/1/1/1

Checkout WOD immediately after:

For time:

1000m Row

Then alternate 21/15/9 reps of each:

Front Squat (135#/95#)
Back Extensions (or Sub Banded Good Mornings Green: Men/Blue: Women)

Results

View this photo
View this photo  

WOD_Nan and Tara

Read: “How to Front Squat with Proper Technique” from StrongLifts.com 

This article has great cues, pics, video and what “not” to do. Read up and translate it over to your squats, cleans and thrusters. One note: Unless the arms are broken, no Cross-Arm grip allowed. Ever. Period. 

Front Squatting with Mark B. (who hit 315# today!)

Front Squat_Zohan - 1 Front Squat_Zohan - 2 Front Squat_Zohan - 3

Front Squat_Zohan - 4 Front Squat_Zohan - 5 Front Squat_Zohan - 6

Back Extensions with Amanda:

Back Ext_Amanda Back Ext 2_Amanda

Don’t forget Wednesday 7:30am class with Mark!