9/15/11- Dynamic Front Squats

NOTICES:
- If you have not yet purchased a speed rope yet, please do so ASAP. roguefitness.com
- Friday we will be doing a clinic going over running technique. Please let me know what time works best for you to do this.
- Please get into the habit of checking this blog regularly every evening. It is the easiest and most efficient way for me to communicate with everyone in the group


Warmup:
2:00 EZ Jump Rope
2:00 Double-Under Practice
Dynamic Hip Warmup

Strength:
Dynamic Effort Front Squats

Conditioning:
RX'd- 7 rounds: 7 Clean&Jerks 115# 25 Double-Unders
SX'd- 7 rounds: 15 DB/KB Swings 10 Burpees





Results:


Maddie Jackson- 45/8:20 SX'd 25#
Jamie Hillas- 45/8:45 SX'd 25#
Sam Simas- 45/9:10 SX'd 25#
Andie Tibbetts- 45/8:08 SX'd 25#
Dana Monsees- 45/7:25 SX'd 25#
Elie Alldredge- 45/7:20 SX'd 25#
Kelsey Allan- 45/8:35 SX'd 20#
Sarah Demers- 45/8:36 SX'd 20#
Nora Daly- 45/8:20 SX'd 25#
Goran Simic- 95/13:00 SX'd 45#
Nick Keenan- 155/11:30 SX'd 53#
Nick Daly- 145/20:17 RX'd
Tyler Sandoval- 160/12:48 RX'd
Ian Mackay- 185: 11:23 RX'd