All WODs are on as regularly scheduled today!

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WOD for Tuesday 122810 
Parallette Shoot Throughs
50 Strict Reps
–Rest–
21-15-9 For Time:
Knees To Elbows
DB Power Snatch – each arm (40/25)

Post Metcon Time to Comments
For the strength segment, perform 50 strict shoot throughs on parallettes.  Take your time.  Rep 50 should look as solid as Rep 1.

For the Metcon, perform STRICT knees to elbows…try not to kip them.  Scale snatch load to ensure proper movement execution.  Begin with DB below the waist.  No squat necessar upon receiving the DB overhead. 

*NEW YEAR’S WEEK SCHEDULE*
Friday — No Evening WODs
Saturday — TBD
Sunday — Regular Schedule    

Upcoming Bootcamps — Starting January 10th — SAVE 10% before 12/31
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 Courses
Starting January 4th – (Tues/Thurs @7pm) – Only 3 spots left!
Starting January 25th – (Tues/Thurs @7pm)

Upcoming Events
Strength & Conditioning Rowing Foundations Certification – Saturday, January 15
Intra-Gym Challenge – January 2011
Triad Barbell Open — Sat, February 26th, at CF Downtown Winston
Durham Indoor Rowing Trials — Sun, February 27th