FIFTH APE SEMINAR – FEBRUARY 5th! 

Be there to find your “inner ape”!

WOD for Wednesday 011211  — Click Here For Today’s Schedule 
Handstand Pushups
15-20 Strict Reps
–Rest–
3 Rounds For Time:
Run 400m 
30 Thrusters (75/45)
50 Abmat Situps

Post Handstand Scaling and Metcon Time to Comments
For the strength segment, perform 15-20 strict Handstand Pushups.  Take your time.  Rep 20 should look as solid as Rep 1 AND have the same ROM.   

For the Metcon, use an Abmat for Situps unless approved by a Coach to use the GHD.  150 GHD Situps may not be the best idea for some.

*SCHEDULE UPDATE*
Beginning this week, we will offer a 7:15am WOD each morning, Monday through Friday!  

Upcoming Foundations Courses
Starting January 25th – (Tues/Thurs @7pm)
Starting February 15th – (Tues/Thurs @7pm)
Starting March 8th – (Tues/Thurs @7pm)

Upcoming Events
Strength & Conditioning Rowing Foundations Certification – Saturday, January 15
Fifth Ape Parkour Seminar – Saturday, February 5
Triad Barbell Open — Sat, February 26th, at CF Downtown Winston
Durham Indoor Rowing Trials — Sun, February 27th

50 Unbroken Handstand Pushups
[youtube]http://www.youtube.com/watch?v=gJc8WvNQlCM[/youtube]