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WOD for Wednesday 060910 – Click Here For Today’s Schedule 
Clean & Jerk
Determine 1 Rep Max
Warmup:  Perform 3 reps @ 40%, 50%, 60% 1RM
Work Sets:  Perform 1 Rep @ 75%, 85%, 95%, then 2-3 attempts at a new 1RM
–Rest–
AMRAP in 12 minutes of:
15 Double Unders
15 Pushups 

Post C&J Loads and Number of Metcon Rounds to Comments
For the strength segment, follow the warmup sequence to determine your 1RM Clean and Jerk.  Use common sense and good judgement.  When in doubt, live to lift again another day.  New 1RM’s may only be recorded if the lift is done with full ROM….Cleans must be received in a full below parallel front squat and Jerk must be locked out fully overhead with elbows and shoulders in full extension.  You may use a Push Jerk or Split Jerk.   

For the Metcon, you may choose to do regular pushups, parallette pushups, or ring pushups.  Sub for Double Unders is double under attempts or 60 Single Unders.    

*SURVEY QUESTION OF THE DAY*
Who’s down for a Courage Fitness Durham pool party/paleo potluck?  Please post answer to comments

Upcoming FOUNDATIONS Classes
Starting June 22nd (Tues/Thurs @7pm) — Only 4 spots left!
Starting July 13th (Tues/Thurs @7pm)

Upcoming Events
Gymnastics Seminar — Saturday, June 19th
70’s Big Challenge — Saturday, June 26th 

Come out Saturday night to support Madame de Morte, aka Channa, as she puts pride on the line against the other women of LUEWWD.