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The Carolina Fitness Challenge is Saturday – 170 competitors and up to 500 total attendees! 

We need to get the big room and the gym ready on Friday evening from about 5-8pm. 

Please come help pre-, post-, or in lieu of your Friday night WOD!

WOD for Wednesday 120711 – Click Here For Today’s Schedule
Back Squat
5-5-5-5
–Rest–
5 Rounds For Time:
12 Thrusters (65/45)
Run 200m
Rest 1 minute between rounds

Post Back Squat Loads and Time for Each Workout Interval to Comments
For the strength segment, perform 4 sets of 5 rep Back Squats.

For the conditioning workout, complete each round as fast as possible.  Pick a load that allows you to do most, if not all, Thrusters unbroken and sprint the 200m.  Rest 1 minute between rounds.

Louie Simmons on Wide Stance Squats
[youtube]http://www.youtube.com/watch?v=3LfuJihPhfQ[/youtube]