CFD is going to watch the Carolina Phoenix! 

Come watch Murphie smash people!  Info here.

WOD for Sunday 052012 — Click Here For Today’s Schedule
Clean
12-15 singles up to 80%
–Rest–
7 Rounds For Time:
3 Power Clean (75% 1RM)
50/25/10 meter Shuttle Run

Post Clean Loads and Workout Time to Comments
For the Clean, work up to a relatively heavy load (around 80% 1RM) over 12-15 total reps.  This is more for technique than for PRs.  In fact, you should not be missing many reps due to heavy load.  Work technique and “grease the groove.”

For the conditioning workout, you are sprinting 50 meters, then 25 meters, then 10 meters for the Shuttle Runs each Round.  You should run them as hard as you can, even if that means taking a few moments to catch your breath before starting each sequence.  These should not be jogs.  For the Power Clean use around 75% of your 1RM…heavy enough to have to reset each rep on the floor, but not so heavy that you miss any reps.

ENDURANCE WORKOUT this morning at 9am with Coach Paul!  You don’t wanna miss this one!

Donnie Shankle is strong!
[youtube]http://www.youtube.com/watch?v=xdhOdJ_NVao[/youtube]