Up, Down, And All Around

WHOLE 9 NUTRITION SEMINAR!
Thursday, May 6th!  Only a few spots left!
Last day to register!

We’re giving you ONE MONTH FREE when you
refer a friend to one of our upcoming Foundations Classes!

WOD for Wednesday 050510 – Click Here For Today’s Schedule 
Hang Power Clean
Perform 12 reps at 85% 1RM.  Rest sufficiently between each rep.
–Rest–
10-9-8-7-6-5-4-3-2-1 Rep Rounds For Time:
KB Sumo Deadlift High Pull (52/35)
Pushups
Med Ball Cleans (20/12)

Post Loads and Time to Comments
Today’s strength segment is designed to allow you to perform 12 properly executed Hang Power Cleans.  All reps should begin in one of the Hang Positions and be received in the Power (partial squat) position.  Rest just enough between reps to be able to execute the next one without failing.  If you’re unsure about your technique or ability to perform a given rep safely at the posted %, then use common sense and good judgement.  When in doubt, live to lift again another day.         

EVENTS @ CROSSFIT DURHAM
Whole9 Nutrition Workshop — Thursday, May 6th

Upcoming FOUNDATIONS Classes
Starting May 11th (Tues/Thurs @7pm)
Starting June 1st (Tues/Thurs @7pm)

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