The Front Squat

Spend 30 minutes practicing the front squat using various loads.  Work on form at low weight.  As your load increases there should be know deviation in form.  If your form deviates from virtuosity, either correct the problem or decrease load.  Then complete the following workout for time:

3 Rounds of:
20 Wall Ball Shots (10% BW)
20 DB Thrusters (30% BW)
20 F. Squats (50% BW)

Firefighters
Daniel Harro (18/30/85) - 11:11
Caleb Currie (20/30/95) - 16:30
Kris Rotan (16/20/80) - 17:08
Craig Bowen (?/?/?) - 12:25

LEO
Zach Domka (20/30/115) - 23:13

USAF
Aaron Finley (20/35/95) - 14:30

Members (Advanced)
John Frieh (18/30/95) - 9:40

Members (Basic)
Daniel Nolan (18/25/65) - 16:30
Damon Yuzon (18/30/95) - 14:51
Greg Lloyd (14/25/65) - 16:50
Stacey Nelson (?/?/?) - 15:08
Lee Gibson (18/30/95) - 14:42
Matt Brush (18/25/75) - 11:00

Members (Recruits)
Leslie Poole (16/30/65) - 19:01
Elisif Harro (14/25/75) - 19:22
Sally Altree (12/20/60) - 11:09
Tom Offerman (14/20/65) - 20:07
Daniel Iversen (16/20/65) - 15:25
Laurie Fish (?/?/?) - 13:10
Mady Yuzon (10/30/55) - 15:25
Ryan Neal (?/?/?) - 22:50
Shannon Kelly (12/20/60) - 12:21
Rob Straughan (18/25/95) - 15:52
Andy Shirley (20/25/125) - 20:21
Sara Stiles (12/30/60) - 14:36
Greg Stiles (14/20/85) - 18:15
Ryan Baker (?/?/?, 1 round) - 6:02
Devin Dahlgrin (18/20/75) - 15:22
Jacob Keever (18/25/75) - 18:18
Chris Dubay (14/20/45) - 20:20
James Jackman (18/20/65) - 20:35

Comments

[Zach Domka]

My time was 23:13.