MONDAY

 

WARM-UP: come to the box to find out what the warm-up is. 

WOD: "nico"

21-15-9 reps for time 

Front Squat @ 115#m/85#w

Push-ups 

MIDLINE WORK: 30 x abmat sit-ups

                       30 x back extensions 

front squat pointers from main site

click on the link to a good video from the main site for pointers on how to do the front squat correctly.  

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