Seven and Seven

On Saturday, March 31st CFD is participating in a local fundraiser WOD for injured Raleigh Police Officer, Adam Young. 

Check out the details here

WOD for Wednesday 032112 — Click Here For Today’s Schedule
Deadlift
5-5-5-3-3-3
–Rest–
AMRAP in 15 minutes:
7 Overhead Squats (95/65)
7 Hand Release Pushups

Post Deadlift Loads and Workout Rounds to Comments
For the strength segment, work up to a heavy set of 3 Deadlifts.  Lower all reps to the ground under control.  Don’t drop the bar from your hips.

For the conditioning workout, take the OHS from the floor, not a rack.  Perform hand release OR ring pushups.

Ring Pushups with Nicole Carroll
[youtube]http://www.youtube.com/watch?v=D8fEh1HZ3sg[/youtube]

CF Durham is going to see the Durham Bulls on May 19th! 

Click here for more info and to get your tickets!