FREE Bailing Class – Saturday, April 9th!

WOD for Wednesday 033011 – Click Here For Today’s Schedule
Gymnastics Segment:
50 Hollow Rocks – video
30 V Ups – video
25 Superman to Hollow Rock
–Rest–
AMRAP in 10 minutes:
10 Deadlifts (50% bodyweight)
10 DB Push Press (40/25)

Post Rounds to Comments
For the gymnastics segment,  focus on form, not speed.  Get good quality reps.

For the Metcon, the Deadlift load is fairly light on purpose (remember, we’re in a deload week on Wendler, AND your core should be smoked from the gymnastics segment).  You can certainly scale up, but keep it to a load you can do unbroken throughout the ten minutes.

Upcoming Foundations Courses
Starting April 26th – (Tues/Thurs @7pm)

Upcoming Events
FREE Bailing Class — Sat, April 9th
USA Weightlifting Referee Clinic — Sat, April 30th
Fifth Ape Natural Movement and Parkour Seminar — Saturday, May 14th
Bull City Barbell Open — Sat, May 21st

Got a pic of you visiting another CF Affiliate or doing something CF-related on a vacation?  Send it to me and we’ll post it on the blog!  [email protected]