Oh No You Din’t, Denton

Carolina Fitness Challenge coming December 11th!
Volunteers Needed!  Email Dave if you’d like to be a volunteer

WOD for Friday 111210 — – Click Here For Today’s Schedule 
Snatch
12×1
–Rest–
In 5 minutes, complete:
50 Wall Ball
Double Unders, as many as possible

Post Snatch Loads and Double Under Reps to Comments
For the strength segment, you will do 12 Snatches.  Progressively add weight up to a comfortable “working” weight.  You should not really miss anymore than 3-4 attempts.  Use good sense and judgement for all lifts.  When in doubt, live to lift again another day.  Bar should be received in a full overhead squat.  

This Metcon is Ashley’s Birthday WOD.  She made it up.  You have 5 minutes to get through the 50 Wall Balls and in the time remaining do as many Double Unders as possible.  If you don’t have consecutive DU’s, for today, substitute lateral hops over an Abmat or parallettes. 

OPEN GYM tonight from 7-8pm!

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