Wednesday, 11-12-14

First, a reminder about the Charity Hero WOD at RedPoint this Saturday…looks to be a good time. Open to all – here’s the link:

https://www.facebook.com/events/939264329435065/

I should be in at Frederick for both sessions today, normal times.

A.) (0745) Front Squat:
8 x 4, Same weight across all sets*
*You can go up a little, if you’re feeling froggy. However, your heaviest set can be no more than 10% higher than your lightest set.

B.)(1145)
1. Every Minute on the Minute for 6 minutes (EMOMx6)
Odd minutes: 3 Pause Front Squats at 50% of 1RM, :05 second hold at rock bottom (focus on good positioning)
Even Minutes: 40 Double unders

2. EMOMx6
Odd: 2 High Hang Squat Cleans (pockets) at 70% of 1RM
Even: 40 Double unders

3. EMOMx6
Odd: 1 Squat Clean at 90% of 1RM
Even: 40 Double unders

For all of the DUs, the scale/substitution will be 50 Single Unders due to having to get all of them done in under a minute and allow for transition back to the bar.

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