Swing And Jump

Fight Gone Bad 5 — September 25th! 
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WOD for Sunday 080110 — – Click Here For Today’s Schedule 
Back Squat
Warmup:  3 reps @40/50/60/75% 1RM
Work:  5 sets of 1 rep @90% 1RM
–Rest–
10-9-8-7-6-5-4-3-2-1 Rep Rounds of:
KB Swings (52/35)
Box Jumps (24/20) — no steps

Post Snatch Loads and Metcon Time to Comments
For the strength segment, you will do four warmup sets for the Snatch followed by 5 work sets at 90% 1RM.  Use common sense and good judgement for all lifts.  When in doubt, live to lift again another day.  All reps should be squatted below parallel.  

For the Metcon, KB Swings are American and all Box Jumps are to be jumped. 

Upcoming Events
Fight Gone Bad 5 – Saturday, September 25
Pendlay Olympic Seminar – Saturday, October 16th — Only 5 spots left!

2010 Strength & Conditioning Games Highlight Video
[vimeo]http://www.vimeo.com/13516470[/vimeo]