Check out the DUKE ROTC RANGER CHALLENGE TEAM in the Strength & Conditioning Journal  

WOD for Wednesday 012010 — Click Here For Today’s Schedule
Hang Cleans
5 reps @ 55%
5 reps @ 65%
5 reps @ 70%
5 reps @ 80%
5 repst @ 85% (max effort for the day)
–Rest–
5 Rounds For Time of:
Row 25om
11 KB  Swings( 52/35)
6 Pullups

Post Time to Comments
This metcon WOD should take 12-15 minutes.  KB load and pullups should be scaled appropriately to allow for proper movement execution and to maximize power output and intensity.  Number of rounds should be adjusted to finish within the 12-15 time domain.     

UPCOMING EVENTS @ CROSSFIT DURHAM
Olympic Weightlifting Seminar — February 21st
Gymnastics Seminar with Beast Skills — March 13th
Durham Indoor Rowing Trials — March 20th

January FOUNDATIONS Classes
Starting January 26th (Tues/Thurs @7pm)
Starting February 16th (Tues/Thurs @7pm)