Friday 01.27.12

***Reminder: We will be closed on Saturday, January 28***

Good news, if you didn't catch it on our Twitter feed in the bottom right-hand corner of our website...We found Pinky, the 6-pound medicine ball! She wandered off into a dark corner of the gym and returned home with nary a scratch on her. In her absence we learned that many of you perform just FINE without her as an option. Looks like y'all graduated to 9 pounds or more!

Today brings back the beloved front squat. This is yet another opportunity to get comfortable with that front rack position. If you have issues with wrist, elbow, or shoulder pain in the front rack position, then we STRONGLY urge you to work on your mobility. Here's a BUNCH of videos on what to do to alleviate this common range of motion issue. Find your issue and hack away it. It's not going to get better unless you do something about it. Additionally, we're going for FULL DEPTH on those squats. Don't make us make you squat to Pinky just to prove you can get low.

WOD

Strength: Front Squat 1 RM, then 3-3-3-3-3 @ 80% 1 RM

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15 min AMRAP of:

10 wall balls (20/14)

1 sandbag getup and 50 m carry (80/60)