5 reps @ 40%, 3 reps @ 60%, 1 rep @75%, 1 rep @80
then 3 Attempts * Set #1 @ 90% -- Set #2 @ 100% -- Set #3 @ 105-110% depending on how you felt on Set #2
*Ask for 2 spotters
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WOD: 10 Rounds
On a 1 Min Clock rest :30 seconds between efforts
5 Front Squat + Russian KB Swings
FS = 95/65 Rx, 135/95 Rx+
RKB = 70/53 Rx, 106/70 Rx+
score = total KB Swings
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Extra Credit: Ab Mat Sit Ups - 100 Reps
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Whole lot of swings tomorrow...pay attention