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Saturday 1.14.17 Workout of the Day

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Let’s go Coach Whitney, Coach Dom, and Juan! So proud to have you all representing CFPB at The Wodapalooza.

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Strength/Skill Work: 

Back Squats – Every 2 Minutes for 6 Sets

Sets 1, 3, and 5: 4 Back Squats @ 75%

Sets 2, 4, and 6: 1 Back Squat @ 80, 85, and 90%

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“Final Countdown”
3 Rounds For Time: (15 Min Cap)
20/15 Calorie Row
20 Front Squats S(75/55) RX(95/65) RTG(115/80)
20 Toes-to-Bar S(12 T2B/20 Knees to Chest)

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WOD Tips:

-Today’s strength work is building off some of the front squat and back squat work from the last few weeks.  It will be a total of 6 working sets and all 6 sets should be tough.  The sets of 4 should be at a weight that you can probably only do 6-8 times when fresh for a max set.  The sets of 1 will increase each time and the last set will end at 90%.  Work on being explosive on each single, controlling the descent, and coming up as fast as possible.

-The “Final Countdown” will be shorter workout and a leg burner.  The combination of the row and front squats will be tough, but the bar should be light enough that you can do at least 10/10 for each set of front squats.  For the toes to bar, aim to do this in 2-3 sets per round.  If you can consistently do sets of 2-4 reps, then opt for the 12 toes to bar instead of the full 20 each round.