10/21/2012

10/21

CrossFit 540: 8,12,1,2
CrossFit 540 South: 11,12

Front Squat
5-5-5 @70-80%
3-3-3 @80-90%


last done on 8/26

10rds

7 G2OH

Rest 30 seconds

A)135/95

B)115/75

C)95/65

Intensity is key for this wod, the athlete should be able to move through the reps quickly, although painfully,;) in the first 4-5 rds.  If breaking down early, drop weight and scale for intensity.  Its not about destroying todays wod, its about destroying tomorrows.