The Iron Samurai is coming to CFD this weekend! 

You shouldn’t miss this! Click here

WOD for Wednesday 062712 — Click Here For Today’s Schedule
Clean
12-15 reps up to 80% 1RM
–Rest–
AMRAP in 12 minutes:
6 Ring Dips
6 Power Cleans (155/105)
6 Burpees
Sprint100m

Post Clean Loads and Workout Time To Comments
For the Clean, work up to a relatively heavy load (around 80% 1RM) over 12-15 total reps.  This is more for technique than for PRs.  In fact, you should not be missing many reps due to heavy load.  Work technique from the floor and receive the bar in a full front squat and “grease the groove.”  Rest roughly 1 minute between attempts.

For the conditioning workout, scale ring dips to bar dips, parallette dips, or ring pushups.

Here’s Usain Bolt with some 100m inspiration for today’s WOD
[youtube]http://www.youtube.com/watch?v=3nbjhpcZ9_g[/youtube]

Martial Arts Grand Master, Ron Van Clief, is coming to CFD for a Self Defense Seminar on July 7th!

Don’t miss out!  Click here for more info