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WOD for Friday 072012 – Click Here For Today’s Schedule
Press
Establish 1RM
–Rest–
8 Rounds:
As many burpees as possible in 1 minute
Rest 1 minute

Finisher:
Banded Face Pulls
100 reps

Post Press Loads and Workout Time to Comments
For the Press, take 15-20 minutes to warm up and set a 1RM for the day.  You should work up to the heaviest weight that you know you can get, which is probably more like 98% of your true 1RM.  Do your best to NOT fail on any reps.  It’s ok to leave something in the tank for next time.  Don’t forget to put your PRs up on the PR BOARD!

For the conditioning workout, perform as many burpees as possible in one minute.  Jump to a height 6″ above your outstretched hand.  Rest 1 minute and continue for 8 total round.

For the finisher, use a light band hooked over the pullup bar and perform 100 total face pulls.  Break into no more than 6 sets.  Note that you should be pulling the band to your forehead/face, not your chest…hence, the name 🙂

Face Pulls!
[youtube]http://www.youtube.com/watch?v=NRj338D35tY[/youtube]

We are hosting the 2012 Bull City Barbell Open on August 18th! 

Email [email protected] if you’d like to volunteer!