Cardio Detour

ASHLEY’S GOING TO REGIONALS FUNDRAISER!
Saturday, April 17th, 12pm-2pm! 
Raffle tickets and “Hard To Kill” T-shirts available now!

We’re giving you ONE MONTH FREE when you
refer a friend to our Foundations Class starting Tuesday!

WOD for Friday 041610 — Click Here For Today’s Schedule 
Clean
Perform 20 reps at 75% 1RM.  Rest sufficiently between each rep.  
–Rest–
For Time:
Row 1000m
Then complete 5 rounds of:
5 Hang Power Cleans (135/95 lbs.)
10 Box Jumps (24/20)
Finish with a 400m Run

Post Loads and Time to Comments
Today’s strength segment is designed to allow you to perform 20 properly executed Cleans.  All reps should be full cleans, starting from the floor and received in a full front squat.  Rest just enough between reps to be able to execute the next one without failing.  If you’re unsure about your technique or ability to perform a given rep safely at the posted %, then use common sense and good judgement.  When in doubt, live to lift again another day.     

For the Metcon, consider using a load of 60% 1RM for the HPC’s to ensure proper movement execution and to maximize power output and intensity.  Box Jumps should be jumped for RX. 

OPEN GYM tonight from 7-8pm!  Use this time to make up a missed WOD, work on your lifts or any other skills.

EVENTS @ CROSSFIT DURHAM
Ashley’s Regionals Fundraiser— Saturday, April 17th
Womens Self Defense Seminar — Saturday, April 24th
Whole9 Nutrition Workshop — Thursday, May 6th — 8 spots left!

Upcoming FOUNDATIONS Classes
Starting April 20th (Tues/Thurs @7pm)
Starting May 11th (Tues/Thurs @7pm)

Casey Burgener Clean and Jerk!
[youtube]http://www.youtube.com/watch?v=uBUP3NGYAXU[/youtube]