Goin’ Dippin’

The gym will be open on Thanksgiving Day for a team WOD at 9am!
There will be WODs on Friday at 10 and 11am only!

WOD for Wednesday 112410 — – Click Here For Today’s Schedule 
Weighted Ring Dips
5-5-3-3-1-1-1-1
–Rest–
3 Rounds For Time:
9 Thrusters (115/80)
15 Box Jumps (24/20)
Run 200m

Post Dip Loads and Metcon Time to Comments
For the strength segment, follow the rep scheme for the Weighted Dips.  Work up to as heavy a weight as possible using the weight belts.  Use good sense and judgement for all lifts.  When in doubt, live to lift again another day.  Use a spotter for all lifts.    

For the Metcon, scale the Thruster load to ensure proper movement execution and to maximize power output and intensity.        

Upcoming Foundations Course– FINAL CLASS OF 2010!
Starting Thursday, December 2nd (Tues/Thurs 7pm)

Upcoming Events
Strength & Conditioning Gymnastics Certification – Sat/Sun, December 4/5
Carolina Fitness Challenge – Sat, December 11
Strength & Conditioning Rowing Foundations Certification – Saturday, January 15
Intra-Gym Challenge – January 2011