Tuesday 11.29.11

Demetrio KILLING his kettlebell cleans.

Hey guys, the amazing WOD-a-THON is fast approaching and if you've been meaning to sign up for a WOD time, the sheet is on the front bulletin board. The festivities start at 5:30 PM on Friday. We're offering 10% off of one month of unlimited membership to anyone new signing up during the event. This is perfect stocking stuffer for the active person in your life. Anyone signing up during the stroll will be entered into a drawing for a second month free.

We're front squatting today, and the front rack position is critical to supporting the bar during the movement. Keep those elbows high and use the shoulder cradle to support the bar. The advantage of this positioning is that it reduces the amount of load on the fine bones of the wrists, keeps the bar closer to the core, and increases stability throughout the movement. Stretch out those wrists and play around with wrist positioning to improve your movement. If those wrists don't get stretched out during the front squat, they certainly will through "Mary." Make it a good one, Warriors.

WOD:

Front Squat 1RM, then

3-3-3-3-3 front squat @80% 1RM

"Mary"

20 min AMRAP of:

5 handstand pushups

10 pistols (a.k.a one-legged squats)

15 pullups