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WOD for Sunday 082612 – Click Here For Today’s Schedule
Bench Press (50%)
9 sets of 3 reps
Pullups
3 sets of 8 reps
–Rest–
4 Rounds For Time:
Row 250m
5 Right arm KB Snatch (52/35)
5 Left arm KB Snatch
5 Burpee Pullups

Post Bench Press 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 50% or not.  Perform 3 sets each at a wide, medium, and narrow grip. 

Use a weight belt or hold a DB between your feet for the pullups as necessary.  You shouldn’t be able to complete more than 8 reps at a time.

For the conditioning workout, use the same KB load for both arms. Use your burpee jump to complete each pullup.  See video below.

OPEN GYM today from 10am-12pm in the green room. 

Greg Amundson demonstrates the efficacy of the Burpee Pullup
[youtube]http://www.youtube.com/watch?v=RWysgOhr0vM[/youtube]