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refer a friend to one of our upcoming Foundations Sessions!

WOD for Friday 022610 — Click Here For Today’s Schedule
Press
1 rep @ 70% 1RM
1 rep @ 80% 1RM
1 rep @ 85% 1RM
1 rep @ 95% 1RM
1 rep @ 101% 1RM
–Rest–
10 Minutes AMRAP of:
5 Ring Dips
10 second L-Sit
15 Hang Power Cleans (65/45) 

Post Loads and Number of Rounds Completed to Comments
The purpose of today’s strength workout is to determine a new 1RM for this movement.  All %’s should be based on your current 1RM for the lift.  You should generally not be failing on any set except maybe your last one of the day.  If you’re unsure about your technique or ability to perform a given set safely at the posted %, then use common sense and good judgement.  When in doubt, live to lift again another day.  New 1RM’s may only be recorded if the lift is done with full ROM, ie full overhead press position and no bending of the knees or hips.     

For the Metcon, use either parallettes or rings for the L-Sits. 

OPEN GYM tonight from 7-8pm!  PR’s, Benchmarks, and Goats!

EVENTS @ CROSSFIT DURHAM
BEAST SKILLS Gymnastics Seminar — Saturday, March 13th — ONLY 1 SPOT LEFT!
Durham Indoor Rowing Trials — Saturday, March 20th

Upcoming FOUNDATIONS Classes
Starting March 9th (Tues/Thurs @7pm)
Starting March 30th (Tues/Thurs @7pm)

Some Serious Presses!
[youtube]http://www.youtube.com/watch?v=CRSgnexQicM[/youtube]