WOD November 15th 2013- Northern Kentucky CrossFit Box

Saturday November 16th
CrossFit - Coaching the Front Squat with Katie Hogan
CrossFit - Coaching the Front Squat with Katie Hogan
Squat:
In 7 min build to a heavy double front squat.

Take 60% of heaviest double & do 4 sets of 7 front squats
  
Strength: 
Push Press
5-5-5
Weighted Pull-ups
3-3-3-3-3-3

WOD:
3 rounds
Row, Run, or Bike
30 second sprint
2 minutes light

Core: 
Rest

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