Wednesday 3/16/16

Strength/Skill
EMOM 10
Even: 6 Front Squats
Start around 60-65% and work up if can continue to hit clean reps. Keep improving in some way on these whether it’s technique, added weight, etc.

Odd: 10 Single-KB Renegade Row (in pushup position, “reach” to push floor away with one hand, while performing 5 kb rows with the other hand. Then switch. Go heavy, but stay in a solid plank. Don’t twist.

WOD
AMRAP 20
Run 200m or Row 20/15 Cals
16 Band- or Box-Assisted Pistols (S: Alternating Pistols)
10 T2B

Daily Reading
1. How Femur Length Affects Squat Mechanics
2. Debunking the Myths: Damper Setting, Stroke Rate and Intensity
3. It’s in the “Want,” Not Just the “Will”
4. The simple way Pavlov’s dogs can improve your performance

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