141208 Monday 0900 & 1800 & 1915


Awesome job for those who showed up and put in work at Allegra’s going away WOD! It was a good time and she really did appreciate it.

This week we will see, yet again, the thruster. The thruster is a movement that comprises so many small nuances that becoming familiar with it will help other movements become easier and stronger. It is basically the sister of the burpee…only with weight.

We will be getting back into getting stronger and working on that squat with the introduction of a new progressive model and subsequently testing out the previous model!

Squat Therapy will consist of three movements:

Squating against the wall (racquetball court)
Squating using a bar in front of you on a rack in order to maintain an upright chest
Goblet squats

Make sure you measure your progression on day one to day 45! We will increase your ROM!

Jared – FTCF

A. Progressive Model L-Sit Test Out

B. Prgressive Model Squat Therapy

In 20 Minutes find your 1RM Back Squat

D. Skill WOD
Max Height Box Jump

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