Wednesday 12.4.13

I love this conversation with Will Smith. Watch it.

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Hey everyone, I just want to remind all of you to sign up for the injury prevention seminar being given by Dr. Sean Rockett this Sunday. Please put your name on the WOD board if you plan on coming. As many of you should be coming as possible. You all need to be here if you can. Please sign up A.S.A.P. There is a change in where the $20 will be donated to. Instead of the wounded warrior project it will be donated to the red cross relief fund for the Philippines.

1. Front squat

3 sets of 5@85%

2. hang clean

3 sets of 3@80%

3. Amrap 9

3 kbs@70/53

6 pull-ups

9 sit-ups

If you use more than a green band for pull-ups you will do ring rows.

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