Tuesday 11.15.11
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| We're going to say Scott is happy in the middle of his last round of "Helton" |
***HAPPY BIRTHDAY to JEFF FROEHLICH! We hope it's a great one!***
Two weeks from Friday, on December 2, WCFM will be having a Holiday WOD-a-THON as part of the Downtown Holiday Stroll festivities. We're looking for folks to fill one or more half hour slots from 5:30 to 8:30 PM. We'll be telling and showing downtown strollers what WCFM is all about. Details and a sign-up sheet will be posted on the front bulletin board by the end of the week. We hope you can join us for this fun and festive kick-off to the holiday season. We should have a new batch of t-shirts by then, too.
With today's strength exercise, we're working on our front squat. This is a great opportunity to work on that front rack positioning of the bar, wrist mobility, and squat depth. We also revisit one of our ol' gal pals to see how far we've come in a month.
WOD
1RM front squat, then
20 rounds of 1 rep front squat at 55% 1RM
Finish with:
"Jackie"
1000 m row
50 thrusters (45#)
30 pullups
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