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

Rolled Out

WOD for Saturday 081013 - Click Here For Today’s Schedule
Warmup (to be completed on your own BEFORE class starts):
3 Rounds of CF Warmup – 10 pass throughs, 10 OHS, 10 pushups, 10 situps, 10 pullups

Strength:
Make up any missed strength segment from the past week

Conditioning:  
With a partner with one working at a time:
100 Ball Slams (30/20)
80 Wall Balls (20/14)
60 Toes To Bar
40 Overhead Squat (95/65)
20 Barbell Roll Outs

Post Strength Work and Workout Rounds to Comments
For the strength segment, you have 25 minutes to make up a strength segment that you missed from this previous week.

For the conditioning workout, split the work with a partner with just one working at a time.  You can do this workout solo with the following rep scheme – 80/60/40/20/10.  You can also scale this workout up with your partner as follows:  Ball Slams at 40/30, Wall Ball using 30/20 slam balls, OHS at 115/85. 

COMMUNITY WORKOUT today at 11am!  First timers welcome!  Bring your friends!

OPEN GYM today from 11-2pm!

Barbell Rollouts

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