Squat Cleaned

Fifth Ape Seminar – February 5th! 

Durham Indoor Rowing Trials – February 27th!

WOD for Saturday 011511  – Click Here For Today’s Schedule 
Squat Clean
Determine New 1RM
Warmup:  Perform 3 reps @ 50%, 60%, 70% 1RM
Work Sets:  Perform 1 Rep @ 80%, 90%, 95%, then 2-3 attempts at a new 1RM
–Rest–
5 Rounds For Time:
10 Wall Ball (20/12)
10 KTE
20 Box Jumps (24/20)

Post Clean Loads and Metcon Time to Comments
For the strength segment, follow the warmup sequence to determine your 1RM Press. 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.  Cleans should be received in a full front squat.

OPEN GYM today from 11am-12pm!  Make up a missed WOD or work on your lifts!

Upcoming Foundations Courses
Starting January 25th – (Tues/Thurs @7pm)
Starting February 15th – (Tues/Thurs @7pm)
Starting March 8th – (Tues/Thurs @7pm)

Upcoming Events
Fifth Ape Parkour Seminar – Saturday, February 5
Triad Barbell Open — Sat, February 26th, at CF Downtown Winston
Durham Indoor Rowing Trials — Sun, February 27th

One of a kind!
[youtube]http://www.youtube.com/watch?v=qp_Dw0FAaZo[/youtube]