Duck Hunt

Durham Indoor Rowing Trials – February 27th! 
Early Bird registration ends FRIDAY!

WOD for Monday 012411  – Click Here For Today’s Schedule 
Parallette Shoot Throughs
50 Strict Reps
–Rest–
On the minute for 15 minutes:
10 Box Jumps (24/20)
AMRAP Pullups/Pushups in time remaining each minute

Post Metcon Pullup and Pushup Totals to Comments
For the strength segment, perform 50 strict Parallette Shoot Throughs.  Each rep should begin with a strict pushup plank, a pushup with a brief pause in the bottom position, a shoot through with a brief hold in the full body plank position, and a dip with a brief pause at the bottom position.  Rep 50 should look as solid as Rep 1 AND have the same ROMLower and raise your body slowly.  You should be able to hold yourself in each position.  DON’T let your feet scrape the ground or kick the parallettes!  Keep your core tight and get your feet up.           

For the Metcon, alternate pullups and pushups each round.       

ENDURANCE WOD tonight at 6pm!
Row or Run
10 Rounds
1 Minute max effort (distance or wattage)
Active Rest 3 minutes (walk or row lightly during the entire rest period)

Upcoming Foundations Courses
Starting January 25th – (Tues/Thurs @7pm) – FULL!
Starting February 15th – (Tues/Thurs @7pm)
Starting March 8th – (Tues/Thurs @7pm)

Upcoming Events
Fifth Ape Parkour Seminar – Saturday, February 5
Triad Barbell Open — Sat, February 26th, at CF Downtown Winston
Durham Indoor Rowing Trials — Sun, February 27th

Want to see what the Fifth Ape Seminar on February 5th is all about?  Check this out!
[youtube]http://www.youtube.com/watch?v=bA1xkvdPdcc[/youtube]

Origins of Weightlifting — pretty cool stuff (about 13 minutes long)
[youtube]http://www.youtube.com/watch?v=DOeMeFIMfK4[/youtube]