Russian Mob

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WOD for Sunday 021013 – Click Here For Today’s Schedule
Front Squat                     
Establish 1RM
–Rest–
Every 5 minutes for 25 minutes:
15 Russian KB Swings (52/35)
Run 400m

Post Front Squat Loads and SLOWEST Conditioning Round to Comments
For the strength segment, after a thorough warmup take 20 minutes or so to establish a 1RM Front Squat for the day. It’s ok to leave a little in the tank for the next time.  Put your PRs on the board and get that cowbell ringing!
(Note: If you don’t ring the cowbell and put your PR on the board it never happened.  True story)

For the conditioning workout, note that the KB Swings are ONLY to chest height! This is five rounds total. Post only your SLOWEST round.  If you run a 400m in over 3 minutes, run only 300m for this workout.

Russian KB Swing with Jeff Martone
[youtube]https://www.youtube.com/watch?v=nkjgzFUHqfI[/youtube]