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WOD for Saturday 090112 – Click Here For Today’s Schedule
Back Squat (75% 1RM)
10 sets of 2 reps
–Rest–
9 Rounds For Time:
5 KB Thrusters (50/30)
5 Chinups 
5 Burpees

Finisher:
Banded KB Swings
100 Reps

Post Back Squat Loads and Workout Time to Comments
The goal is to move the weight as quickly as possible for each attempt.  There should be no “grinding” of any reps.  If you cannot perform all of your reps at this speed then you need to use a lighter load…regardless of whether you’re at 75% or not.  If you’ve done these several times already, consider squatting to one of the 12″ boxes for a brief pause at the bottom.  See video below.

For the conditioning workout, scale the thruster load as needed…you can use dumbbells or KBs.  Note that “chinups” are performed with an underhand grip.  Your hands should be shoulder width or less.  Perform your burpees under the pullup bar and jump to a height 6″ above your outstretched standing arm.

For the finisher, grab a medium sized Kettlebell and a small band (red or blue) and perform 100 Russian Swings.  Focus on a rapid and explosive extension of the knees and hips.  KB does not need to go higher than your chest.

COMMUNITY WORKOUT today at 11am!  Bring your friends!

OPEN GYM today from 11-11:45am in the GREEN ROOM!

Holiday Weekend Schedule
Saturday – Regular WODs
Sunday – Regular WODs
Monday – 9am WOD, 9am Bootcamp, and 10am WOD

Louie Simmons and Laura Phelps-Sweatt on Box Squats
[youtube]https://www.youtube.com/watch?v=e9HloHClt2Q[/youtube]