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WOD for Saturday 101312 – Click Here For Today’s Schedule
Handstand Pushups    
5 reps on the minute for 10 minutes
–Rest–
For Time:
Run 400m
100 Russian KB Swings (52/35)
Run 400m

Post Front Squat Loads and Workout Rounds to Comments
For the strength segment, find the appropriate HSPU scale and then perform 5 reps on the minute for 10 minutes.  These should be strict, full ROM.

For the conditioning workout, consider scaling the 400m runs up to 800m, or just one of them.  Wanna make it interesting?  Flip a coin for each of them.  Heads you run 400m, tails 800m.  The swings are Russian, no higher than your chin.

COMMUNITY WORKOUT today at 11am!  Bring your friends!

OPEN GYM today from 9-11:45am in the green room!

Handstand Pushup progressions!
[youtube]https://www.youtube.com/watch?v=RAO7OG077Ac[/youtube]