Friday 011714

Main – WOD – (Be)tter

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Metcon (Time)

“East Coast Championship Event 3″
3 RFT:
15 C2B Pull ups
12 Lateral Burpee Box Jump Overs, 20”
9 Back Squats, 225/145 – From the ground.

15 Minute Time Cap


Overhead Squat (5 x 5 )

Focus on bar positioning and depth. Try to keep the bar in line with your midfoot, to make sure the weight is equally balanced. Also, try and go as low as possible into the Overhead Squat while still maintaining a strong lumbar curve.


Overhead Squat (5 x 5)

Close Grip OHS – all fingers inside the knurling.