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Thursday 110713

WOD Prep: Kettlebell armbar
2 minutes per side
1.  Metcon
For Time:
1K Row
immediately followed by 21-15-9 of:
Kettle bell swings, 70/53
12 minute time cap
WOD Strategy: On the 1k row you are going to want to focus on your form as much as possible. A slower recovery stroke will allow you to have a stronger pull while keeping your breathing in check. The second half of the workout consists of kettlebell swings and burpees. Kettlebell swings should be done unbroken each round. If you cannot do them unbroken, then we need to scale the weight of the kettlebell. When you are done with your swings its time to get right to those burpees. Burpees should be done at a fast pace. If you need to rest in between movements, make it as minimal as possible. The only time we should be pacing ourselves during this workout is on the row. As soon as you get off the rower it is an all out sprint to the finish line.
2.  Clean and Jerk 
1 Squat Clean and Jerk OTM x 12 at 75%
3.  Squats
Back Squat 2×3
15 minute time cap
Optional Work:
Front Squat 10×1 across