Wednesday, December 15th

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Strength – Front Squat with 5 second pause: 8×1 at 80% 1RM

Strength: Our focus today is maintaining position and core under a heavier load. We do not want to see any relaxing at the bottom of the squat, elbows staying high while shoulders and core are braced. After 5 seconds, we want to see little to no re-dip to initiate the drive back up.

Conditioning: “Annie” 50-40-30-20-10 reps, for time of: Double Under Sit-up

Capping off our “three days of girls” with Annie. Single under scale is 2:1, but if we’re on the fence with double unders, lets work with the coach to set a goal of a certain amount of DUs and a certain amount of SUs for each round.