Martial Arts Grand Master, Ron Van Clief, is coming to CFD for a Self Defense Seminar THIS SATURDAY!

Don’t miss out!  Click here for more info

WOD for Monday 070212 — Click Here For Today’s Schedule
Back Squat
Establish 1RM
–Rest–
AMRAP in 9 minutes:
9 Pullups
9 Handstand Pushups

Post Back Squat Loads and Rounds Completed To Comments
For the Back Squat, take 12-15 minutes to warm up and set a 1RM for the day.  You should work up to the heaviest weight that you know you can get, which is probably more like 98% of your true 1RM.  Do your best to NOT fail on any reps.  It’s ok to leave something in the tank for next time.  Squat all reps below parallel and don’t forget to put your PRs up on the PR BOARD!

For the conditioning workout scale your movements as necessary and crank away!  Only 9 minutes so go all out from the start.

ENDURANCE WORKOUT tonight at 6pm!

Using Bands for the Handstand Pushup with Jeff Tucker
[youtube]http://www.youtube.com/watch?v=i5mUXZPjcGs[/youtube]