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WOD for Friday 113012 – Click Here For Today’s Schedule
Front Squat – 90% 1RM                    
1-1-1-1-1                 
–Rest–
AMRAP in 12 minutes:
7 DB/KB Thrusters (45/30) 
7 Ball Slams (30/20)
Run 200m

Post Front Squat Loads and Workout Rounds to Comments
For the strength segment, after warming up perform 5 sets of  single rep Front Squats at 90% 1RM.  These should be very heavy.  Make sure you take good rest between these work sets (2-3 minutes).  If you get a PR, be sure to put it up on the board!

For the conditioning workout, use Dumbbells or KBs for the thrusters.  If you use KBs they should be resting on your forearms at the bottom of the movement, not sitting on your shoulders.

Ball Slams – Good, Bad, and Ugly
[youtube]https://www.youtube.com/watch?v=AJqMsSnLlLY[/youtube]