Thursday, December 3, 2015


For Time:
50 cal row
50 box jump overs (24/20)
50 DB ground to overhead (30/20)
50 front squats (95/65)
50 burpees

Post WOD
Pigeon stretch and hamstring stretching

Tip of the Day
You know what is going to make the front squat twice as hard?  Having sloppy form on the DB ground to overhead.  If you get lazy and let that low back round, and use your back instead of your hamstrings to lift the weight, those front squats are going to get spicy.  Maintain your lumbar curve and use those hamstrings like a deadlift to rock through ground to overhead.