Pickup Heavy Things – Courage Fitness Durham

Potluck Party this Sunday! RSVP on our Facebook page!

WOD for Monday 080811 – Click Here For Today’s Schedule
Deadlift
2-2-2-2-2
–Rest–
10-9-8-7-6-5-4-3-2-1 For Time:
KB Swings (70/52)
Box Jumps (30/24)

Post Deadlift Loads and Metcon Time to Comments
For the strength segment, perform 5 sets of 2 Deadlifts as heavy as possible. Lower all reps back to the floor under control.

For the conditioning workout, if you have to scale use a KB heavier and a box higher than you’re used to using in a workout.

ENDURANCE WORKOUT tonight at 6pm with Coach Paul!

Please bring your sports watch and a water bottle! Ideally, we’ll be running in the field behind CFD.

Drills

10 to 12 reps of 5 pushups and 200m run; 1 min rest between intervals

Mobility

Upcoming Bootcamps — SAVE 10% before 8/12!
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)

Rippetoe on the Deadlift Scapula — PAY ATTENTION TO THIS!
[youtube]http://www.youtube.com/watch?v=5ocCK4BSIMI[/youtube]