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WOD 20140908

Strength

Back Squat

warm-up sets - 5x40%, 5x50%, 5x60% 

5x65%, 5x75%, 5x85%

*the last set is meant to be done at MAX EFFORT set of reps.

Front Squat 

3x5 @70% of your 1RM

Metcon

12min AMRAP

12 KBS (1.5/1 pood)

12 Ab Mat Sit-ups