Carolina Fitness Challenge coming December 11th!
Volunteers Needed!  Email Dave if you’d like to be a volunteer

WOD for Sunday 111410 — – Click Here For Today’s Schedule 
Weighted Pullups
5-5-3-3-1-1-1-1
–Rest–
5 Rounds For Time:
20 Overhead Walking Lunges (45/25)
30 Double Unders

Post Pullup Loads and Metcon Time to Comments
For the strength segment, use a weight belt, vest, or dumbbell between the feet to weight your pullups.  Pullups should be deadhang.  Use as little assistance as possible if you do not have deadhang pullups.    

For the Metcon, hold a weight plate overhead for the walking lunges.  Count each step as 1 rep.  Do Double Unders or DU attempts for this WOD.      

Upcoming Foundations Course– FINAL CLASS OF 2010!
Starting Thursday, December 2nd (Tues/Thurs 7pm)

Upcoming Events
Strength & Conditioning Gymnastics Certification – Sat/Sun, December 4/5
Carolina Fitness Challenge – Sat, December 11
Strength & Conditioning Rowing Foundations Certification – Saturday, January 15