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

Hope you can join us. Click here for more info

WOD for Wednesday 040412 — Click Here For Today’s Schedule
Deadlift
3-3-3-1-1-1
–Rest–
5 Rounds:
Max Dips (rings, bar, or parallettes)
Run 200m
Rest 2 minutes

Post Deadlift Loads as well as Dips Per Round and Time for Each Round to Comments
For the strength segment, work up to a 1RM Deadlift for the day.  All reps should be lowered to the floor.

For the conditioning workout, choose your method of dips to match your skill level.  Perform as many dips as possible and then immediately sprint 200m.  Rest exactly 2 minutes between rounds.  Score this workout by the total number of dips completed and the time of EACH round.

Ring Dips
[youtube]http://www.youtube.com/watch?v=B159zgZ8ths[/youtube]