Once you get the right bracing mechanics for the squat movement (bending of the hips, knees, and ankles), you can do anything!!! Major PRs will come your way!!
CF Class WOD: Strength: Front Squat 4×2 1st set at 80% of max, 2nd set at 85% of max, 3rd set at 90% of max and 4th set at 95% of max
Met-con: 10 minute AMRAP: 35 Double-unders (sub with Tuck Jumps) Run 200 meters
Post total time.
KB Class WOD: Strength:
5 Second Pause Kettlebell Goblet Squat: 5×5
Met-con: 4 Rounds:
10/10 High Pull 15 Power Swings 20/20 Russian Twist with med ball or plate 25 Swing Release 10/10 KB Clean[gallery ids="41355,41356,41357,41358,41360,41361,41362,41363,41364,41365,41374,41378,41382,41383,41387,41388,41389,41390,41391,41392,41393,41394,41395,41396,41400"]]]>