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Snatch and Getaway

26
Aug

Snatch and Getaway

NEW Bootcamps beginning September 8th!
Register by August 31st and SAVE 10%!

Refer a friend to this Bootcamp and
get ONE MONTH FREE on your membership!

WOD for Friday 082710 — – Click Here For Today’s Schedule 
Front Squats
Warmup:  3 reps @40/50/60/70% 1RM
Work:  3 sets of 3 reps @80% 1RM
–Rest–
4 Rounds For Time:
Run 200m
10 KB Snatch – 5 each arm (52/35)
7 Pullups

Post Front Squat Loads and Metcon Time to Comments
For the strength segment, you will do four warmup sets for the Front Squat followed by 5 work sets at 80% 1RM.  Use common sense and good judgement for all lifts.  When in doubt, live to lift again another day.  Squat below parallel and stand to full knee and hip extension.  

OPEN GYM tonight form 7-8pm!  Make up a missed WOD or work on your lifts!

Upcoming FOUNDATIONS Classes
Starting September 7th  (Tues/Thurs @7pm) — Only 2 spots left!
Starting September 28th (Tues/Thurs @7pm) 
Starting October 19th (Tues/Thurs @7pm)

Upcoming Events
August Fitness Challenge – Saturday, August 28
Nutrition Q&A w/Dr. Peters – Saturday, September 11 — FREE!
Fight Gone Bad 5 Fundraiser Saturday, September 25
Pendlay Olympic Seminar – Saturday, October 16 — SOLD OUT!
CrossFit Gymnastics Certification – Sat/Sun, December 4/5

Front Squat Good and Bad
[youtube]http://www.youtube.com/watch?v=yHu4jhUbx9M[/youtube]

Fight Gone Bad 5 — September 25th! 
Click
here to join our team
help us raise money for the Wounded Warrior Project! 
This event is for EVERYONE!  Please sign up and encourage your friends to donate!

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