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January 27, 2016

Strength

Back Squat 5-5-5

Workout up to a moderate weight back squat and perform 3 sets of 5 at the same weight across all 3 sets.  Shoot for about  75% of your 1RM if you are looking for a percentage.  In this format you shouldn’t be approaching failure but working on sustainable sets.  Take your time between sets and focus on form. Even though we’re not maxing out review spotting and lifting etiquette!  Remember not to walk in front of or behind other lifters during sets and maintain a safe distance while others are taking their turn.

WOD

In front of a clock set for 12 minutes:

1 minute of Double unders
1 minute of Alternating Dumbbell Snatches 45/30 lb
2 minutes of Double unders
2 minutes of Alternating Dumbbell Snatches 45/30 lb
3 minutes of Double unders
3 minutes of Alternating Dumbbell Snatches 45/30 lb

Workout notes: This workout will be scored as you would a workout like “fight” gone bad. Your score will be your total number of repetitions across all 6 rounds.  If you are new to double unders use this format to try and learn the skill by committing to double unders during all three rounds with the rope rather than performing single unders.

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