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WOD for Sunday 110710 — – Click Here For Today’s Schedule
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
2000 Olympics World Record Snatch-Off — try it in slow motion