We’re hosting a fundraiser for the APS of Durham on Sunday, September 30th.

Check out the details here

WOD for Wednesday 090512 – Click Here For Today’s Schedule
Clean
Establish 1RM
–Rest–
10-9-8-7-6-5-4-3-2-1 Reps For Time:
Front Squat (115/75)
KB Swings (52/35)

Post Clean Loads and Workout Time to Comments
For the Clean, take 20-25 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.  It’s ok to leave something in the tank for next time.  Receive the bar in a full front squat.  Don’t forget to put your PRs up on the PR BOARD!

For the conditioning workout, take the KB Swings overhead, but don’t be sloppy.  You know who you are.  Take the Front Squat from the floor for RX, but take it from the rack if you are concerned about your ability to clean it to your shoulders or are limited in the weight you can handle due to your clean.

2012 London – 62kg lifter from Micronesia
[youtube]https://www.youtube.com/watch?v=wVXud5jp_z8[/youtube]