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Don’t Be A Hero

26
Jul

Don’t Be A Hero

Potluck Party on Sunday, August 14th!  RSVP on our Facebook page!

WOD for Wednesday 072711Click Here For Today’s Schedule
Dips
4 sets of max reps
Use rings, bars, or parallettes
— Rest–
Bill LeFew’s Birthday WOD
21-15-9 Rep Rounds For Time:
Front Squat (155/115)
Wall Ball (20/12)
KB Swings (70/52)

Post Dip Reps and Metcon Time to Comments
For the strength segment, perform 4 sets of max rep dips using either rings, bars, or parallettes.  Maintain proper shoulder/torso position throughout.

For the conditioning workout, scale the Front Squat to 75% bodyweight if the RX load is too heavy.

Upcoming Bootcamps Beginning August 22nd! SAVE 10% before 8/12!
CrossFit Bootcamp – (M/W/F @6:15am)
CrossFit Bootcamp – (M/W/F @7:15am)
CrossFit Bootcamp – (M/W/F @6:00pm)
Weight Loss Bootcamp – (M/W/F @7:00pm)

Heavy Front Squats in Training
[youtube]http://www.youtube.com/watch?v=XkK9-mnDAy4[/youtube]

[youtube]http://www.youtube.com/watch?v=OMBsGbWBlX8[/youtube]

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