Diana.
Pic: Angela Clancy.

WoD: "Front Side Up"

Complete As Many Rounds As Possible in 20 Minutes

of:

5 Front Squats (75 / 50 kg)

10 Box Jumps, step-down (24 / 20")

20 Ab-mat Sit Ups

REST 60 Seconds

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• 20 Minutes yes however this is interval work, not a sustained effort across 20 mins. Use the minute off to freshen up as best you can and hit each round hard.
• Bar is taken from the floor (squat clean can count as 1st rep), be sure to keep these unbroken.
• Box umps are step-down today. Firstly you double underededededed 250 times or thereabouts yesterday so the calves are a bit tender. Secondly work on your efficient take off on each jump & don't rely on a stretch reflex. Remember we are training & not everyday is a competition.
• Hold the standards. Form is priority as always.
• Scale As needed.

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Post number of rounds to Beyond The Whiteboard.

23/5/17