We’re hosting a fundraiser for the APS of Durham on Sunday, September 30th.

Check out the details here

WOD for Tuesday 090412 – Click Here For Today’s Schedule
Snatch
Establish 1RM
–Rest–
9-6-3 Reps For Time:
Deadlift (315/225)
Box Jumps (36/30)

Post Time For Each Test to Comments
For the Snatch, 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’s ok to leave something in the tank for next time.  Receive the bar in a full Overhead Squat.  Don’t forget to put your PRs up on the PR BOARD!

For the conditioning workout, the Deadlift should be heavy (80-85% 1RM) and the box jumps should be high.  You do not need to be able to complete all rounds of the Deadlift unbroken.  Don’t be afraid to go heavy on these today!  Do not rebound on your box jumps.  Really, you shouldn’t be able to.  Each jump should be 80-85% effort. 

New Snatch WR at 77kg at 2012 Olympics
[youtube]https://www.youtube.com/watch?v=Xaszf0lFp2g[/youtube]