Super Front Squat Friday comes around again. Last day to get your names on the board for the Feb Nutrition Challenge. There will be a brief pow wow on saturday morning after class to discuss the rules and guidelines, form teams, hand out the log books, and get amped for the month of change! From Monday, Dennis and I will meet with you individually to photograph, weigh, measure your body fat and set the ball rolling. We will weigh and fat test you  weekly (optional but highly reccomended) then ensure you hit your targets along the way. At the completion of the month we will have a Pot Luck Feed and and talk about how friggin’ ninja we all look, then go and crush everything in our sights..Get Some!

Strength

Front Squat 8 x 3 reps @ 80% 1RM

WOD

“Macho Man”

OTM

3 Power Cleans + 3 Front Squats + 3 Jerks (60/40)

 

*If you complete 10 rounds, add one rep to each movement for each additional minute.

For example minute 11 would be 4 Power Cleans+ 4 Front Squats + 4 Jerks.

Minute 12 would be 5 of each, and minute 13 would be 6 of each.

** Workout courtesy of CFNE.