Thanks to everyone who came for the 2nd Annual Xander Tribute Workout yesterday benefiting The Animal Protection Society of Durham!

We raised over $1500 yesterday!  If you’d still like to contribute you can do so here.

WOD for Monday 100112 – Click Here For Today’s Schedule
Back Squat
Establish 1RM
–Rest–
6 Rounds For Max Reps:
30 seconds – Deadlifts (275/185)
Rest 30 seconds
30 seconds – Burpees

Post Back Squat Loads and Workout Total Reps to Comments
For the Back Squat, 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 is not necessary to work to failure.  It’s ok to leave something in the tank for next time.  Make sure you squat below parallel and don’t forget to put your PRs up on the PR BOARD!

For the conditioning workout, use a heavy Deadlift load (75% 1RM).  Fight the urge to get sloppy although you’re going for max reps.  Make it max reps WITH a solid spine!

ENDURANCE WORKOUT tonight at 6pm!

Check out Coach Ashley gettin her Back Squats on x 3!
[vimeo]http://vimeo.com/49768374[/vimeo]