Next Bootcamps start TOMORROW!
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WOD for Sunday 110710 — – Click Here For Today’s Schedule 
Snatch
12×1
Front Squat
3×3
–Rest–
7 Rounds For Time:
10 Wall Ball (20/12)
20 Double Unders

Post Snatch and Front Squat Loads and Metcon Time to Comments
For the strength segment, you will do 12 Snatches.  Progressively add weight up to a comfortable “working” weight.  You should not really miss anymore than 3-4 attempts.  Following the Snatch do 3 sets of 5 Front Squats as heavy as possible.  Use good sense and judgement for all lifts.  When in doubt, live to lift again another day.  You should be pretty warmed up for the Front Squats, so no more than one warmup set is likely necessary. 

For the Metcon, Lumberjack 20 WOD is done in memory of the 12 US Soldiers killed and 31 wounded at Ft. Hood, TX on November 5, 2009.  Scale loads only as necessary to ensure proper movement execution.  Never Forget

Upcoming Bootcamps – Starting TOMORROW 
Strength & Conditioning Bootcamp (M/W/F @6:15am)
Strength & Conditioning Bootcamp (M/W/F @7:15am)
Strength & Conditioning Bootcamp (M/W/F @6:00pm)
Weight Loss Bootcamp (M/W/F @7:00pm)

Upcoming Foundations Course– FINAL CLASSES OF 2010!
Starting Tuesday, November 9th (Tues/Thurs 7pm) — Only 3 spots left!
Starting Thursday, December 2nd (Tues/Thurs 7pm)

Upcoming Events
Strength & Conditioning Gymnastics Certification – Sat/Sun, December 4/5
Carolina Fitness Challenge – Sat, December 11
Strength & Conditioning Rowing Foundations Certification – Saturday, January 15

2000 Olympics World Record Snatch-Off — try it in slow motion
[youtube]http://www.youtube.com/watch?v=qwK-dE9HytI[/youtube]