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WoD for April 30th, 2013

Group: 3 in 3
15 Air Squats
2 x 40’ Zombies
10 Bird Dogs
10 Scorpions

Strength: 15’ to find 5RM Front Squat

WoD: 6 Rounds for Time:
10 Goblet Squat (1.5/1.0 pd) a) 1.0/.75 b) .75/.5pd c) <= .5/.25pd
Farmer’s Pinch (25/15#) a/b) 15/10 c) <=10
100m Sled Drag (65/45#) a) 55/35 b) 45/25 c) <= 25
Farmer’s Pinch (25/15#) (25/15#) a/b) 15/10 c) <=10

Cash out: 25 Weighted Med Ball Sit-up throws against the wall

MOB: Roll Posterior Chain and Quads

Coach’s tip:  For the 5RM Front Squat number, you should be looking to better your 80-85% 1 Rep Max.  Work smartly to get to that number with 2-3 minutes or so left.  With the remaining time, try to hit a higher lift!

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