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WOD for Wednesday 100312 – Click Here For Today’s Schedule
Front Squat – 80% 1RM
3-3-3-3-3
–Rest–
AMRAP in 8 minutes:
7 Double Thrusters (40/25)
7 Ball Slams (30/20)
Post Front Squat Loads and Workout Rounds to Comments
For the strength segment, once warmed up, perform 5 sets of three rep Front Squats from the rack. These 5 sets should all be done at 80% 1RM. Rest 2-4 minutes between sets.
For the conditioning workout, pick a heavy thruster load in either dumbbells or kettlebells, but one that will allow you to complete 7 reps unbroken. Keep good form on the Ball Slams…make sure you are slamming with your whole body. The bottom position to mirror an air squat.
Front Squats Good vs. Bad
[youtube]https://www.youtube.com/watch?v=dehR3d6NuQE[/youtube]
