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WOD for Monday 110110 — – Click Here For Today’s Schedule 
Rack Jerk
12×1
Back Squat
3 sets of 5 reps
–Rest–
On the minute for 15 minutes:
3 DB Hang Power Clean (40/25)
3 DB Front Squats
3 DB Split Jerks

Post Jerk and Squat Loads and Metcon Loads to Comments
For the strength segment, you will do 12 Split Jerks taking the bar from a rack.  Progressively add weight up to a comfortable “working” weight.  You should not really miss anymore than 3-4 attempts.  Following the jerks do 3 sets of 5 Back Squats as heavy as possible.  Use good sense and judgement for all lifts.  When in doubt, live to lift again another day.  You should be pretty warmed up for the Back Squats, so no more than one warmup set is likely necessary.  

For the Metcon, use the heaviest load possible to be able to still complete the reps within each minute.  Focus here is on technique and good movement. 

ENDURANCE WOD tonight at 6pm!
Run or Row
3 Rounds
5 seconds on, 10 seconds off
20 seconds on, 10 seconds off
10 seconds on, 10 seconds off
30 seconds on, 10 seconds off
15 seconds on, 10 seconds off
25 seconds on, 10 seconds off

*SURVEY QUESTION OF THE DAY*
For those who regularly participate in the Endurance WODs…the time change hits next week.  It will surely be dark starting at 5pm.  What would you like to see happen with the Endurance WOD?  Post answer to comments

Upcoming Bootcamps – Starting November 8th
Strength & Conditioning Bootcamp (M/W/F @6:15am)
Strength & Conditioning Bootcamp (M/W/F @7:15am)
Strength & Conditioning Bootcamp (M/W/F @6:00pm)
Weight Loss Bootcamp (M/W/F @7:00pm)

Upcoming Foundations Course– FINAL CLASS OF 2010!
Starting Tuesday, November 9th (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

Yes, she’s gonna be at the Carolina Fitness Challenge!
[youtube]http://www.youtube.com/watch?v=04HoWHsLksI[/youtube]

Rest easy…at least these guys won’t be!
[youtube]http://www.youtube.com/watch?v=wI6CB5ZnDlQ&feature=related[/youtube]