If you ordered a CFD Hoodie, they are in!  You can pick yours up anytime this week.  Just ask your Coach!

WOD for Monday 111212 – Click Here For Today’s Schedule
Back Squat
Establish 1RM
–Rest–
Complete 5 two-minute Rounds:
7 Thrusters (135/95)
Max Rep Pullups
*Rest 60 seconds between rounds

Post Back Squat Loads and Total Pullups Completed to Comments
For the Back Squat, take 20-25 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.  It is not necessary to work to failure.  It’s ok to leave something in the tank for next time. Don’t forget to put your PRs up on the PR BOARD!

For the conditioning workout, the Thruster load is meant to be heavy.  If scaling, be sure you are still using more than you would on a workout like “Fran”.  Complete the thrusters and then as many pullups as possible in the time remaining up to two minutes each round.  There is a one minute rest between rounds. 

ENDURANCE WORKOUT tonight at 6pm!

2008 Games Champ, Jason Khalipa, on Heavy Thrusters
[youtube]https://www.youtube.com/watch?v=kvJrUYWygRk[/youtube]