Dynamic Effort

Today, we're doing front squats for 8 sets of 2 at 50%.  I know we've harped on this, but I can't stress how important it is to put 110% effort into every rep.  Move the weight properly and explosively.  1RM aggresiveness in every lift!

12/7/11

Strength:

Front Squat 8x 2 @ 50%1RM

WOD:

10 Minute Amrap:

12 Box Jumps (30/24)

 14 Knees to Elbows

16 Hip Extensions