150325

Arrive early if you want to work Pistol Progressions before class:
• Two Legged Deck Squat
• One Legged Eccentric Deck Squat with KB Support, 2 Foot Return
• One Legged Deck Squat with KB
• Eccentric Pistol With KB, 30 Second Hold at Bottom & Switch Feet
• One Legged Deck Squat without KB

Pre-Wod:
Dynamic Group Warm-Up

3 Rounds (7 min cap):
2 Inch-Worm-Up-Dawg-Down-Dawg
10 Goblet Squat
30 Dubz

Workout of the day for March 25th, 2015:

A.
12 min to build to a heavy front squat

A.2
6 Rounds:
30 Sec: Front Squat @ 60% 1RM
30 Sec: Dubz

Record lowest reps of FS & lowest reps of dubz. If your lowest set of dubs over 6 rounds is 12 that would be your score for dubz. Work on your position for Front Squat, these are for quality.

B.
9 Min AMRAP:
6 Alt Pistols
9 box Jump 30/24

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