This SATURDAY at 12.00 p.m.!! All are welcome! After the Open WOD.

Be sure to do your ten minutes of pre-class dynamic flexibility work.


1. Technique review: building a better front rack position. Concepts (wrists in line with elbows, external rotation of upper arm, creating torque against the bar by contracting muscles of the upper back) and mobilizations.


2. Five minutes deliberate practice: 3 positions of the front squat w/ “five in the hole”


3. Five minutes deliberate practice: four positions of the row


4. “Boogie With Stu"

Front squat 1-2-3-1-2-3-1-2-3

GHD Sit-ups 3-6-9-3-6-9-3-6-9

Row 250m, Row 250m, etc.

Sequence is 1 squat, 3 t2b, row 250m, 2 squats, 6 sit ups, row 250m, etc.


LIII: front squat @ 80% 1RM. Row at your 500 meter pace.

LII: front squat @ 70-80%, GHD or weighted sit-ups as appropriate

LI: work up to a challenging front squat triple and then do two ladders of 1-2-3. Butterfly sit ups.

This workout is not for time, but you'll have to keep moving to get it all done within 30 minutes. Have fun!