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WOD for Tuesday 122810
Parallette Shoot Throughs
50 Strict Reps
21-15-9 For Time:
Knees To Elbows
DB Power Snatch – each arm (40/25)
Post Metcon Time to Comments
For the strength segment, perform 50 strict shoot throughs on parallettes. Take your time. Rep 50 should look as solid as Rep 1.
For the Metcon, perform STRICT knees to elbows…try not to kip them. Scale snatch load to ensure proper movement execution. Begin with DB below the waist. No squat necessar upon receiving the DB overhead.
*NEW YEAR’S WEEK SCHEDULE*
Friday — No Evening WODs
Saturday — TBD
Sunday — Regular Schedule
Upcoming Bootcamps — Starting January 10th — SAVE 10% before 12/31
CrossFit Bootcamp – (M/W/F @6:15am)
CrossFit Bootcamp – (M/W/F @7:15am)
CrossFit Bootcamp- (M/W/F @6:00pm)
Weight Loss Bootcamp- (M/W/F @7:00pm)
CrossFit Rowing Foundations Certification - Saturday, January 15
Intra-Gym Challenge - January 2011
Triad Barbell Open – Sat, February 26th, at CF Downtown Winston
Durham Indoor Rowing Trials – Sun, February 27th