WOD 10/23/09

5×3 – Back Squats

Rest 5-10 Min.

AMRAP 12 Min.

5 DB Split Snatches (35/25) – Per leg
7 Knee To Elbows
1 Min. Jump Rope

Squats will round out the ME for the week. Work these as sets across at 90% 1 RM. Warm up at 5×50%, 3×60%, 2×70%, then load the working weight and go.  The weight should be hard, but not impossible to the point of failure. If you do fail, it should be the last rep or two of the last set.

Rest and hit the MetCon. It’s short and to the point. DB Split Snatches are per leg. KTE’s are full ROM if you are able and the jump rope is singles only. Have fun!

Ali - MIA from CFC, but we hope to see him soon!
Ali - MIA from CFC, but we hope to see him soon!

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