410 W Geer St, Durham, NC 27701 (919) 907-1233

Elbows Up

Thanks to everyone who attended yesterday’s
WHOLE 9 NUTRITION SEMINAR!
 

We’re giving you ONE MONTH FREE when you
refer a friend to our Foundations Class starting Tuesday night!

WOD for Friday 050710 – Click Here For Today’s Schedule 
Front Squat

3 reps @65% 1RM
3 reps @70% 1RM
3 reps @80% 1RM
3 reps @85% 1RM
3 reps @95% 1RM
–Rest–
AMRAP in 15 minutes of:
7 Thrusters (115/75)
12 KB Swings (52/35)

Post Loads and Time to Comments
All %’s for the strength segment of the workout should be based on your 1RM for the lift and are meant to serve as a guide in your training.  You should generally not be failing on any set except maybe your last one of the day.  If you’re unsure about your technique or ability to perform a given set safely at the posted %, then use common sense and good judgement.  When in doubt, live to lift again another day. 

For the metcon, consider scaling the Thruster load to ensure you can do 7 reps each round unbroken.  This will maximize power output and intensity.           

OPEN GYM tonight from 7-8pm!

Upcoming FOUNDATIONS Classes
Starting May 11th (Tues/Thurs @7pm)
Starting June 1st (Tues/Thurs @7pm)

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3 Comments
  1. Allison B Reply
    GREAT job to the 6:15 class this am. You guys knocked out some awesome front squats. Way to hang in there with this WOD. It is certainly a tough one, and you guys kicked it's butt!
  2. Shane F Reply
    I going to do this one at over 5000' from an undisclosed location. First high altitude WOD. Its gonna rock!
  3. Dave Reply
    let us know how it goes, Shane! Great work to all who came out today! Where was everybody??

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