Durham Indoor Rowing Trials – February 27th! 
You KNOW you wanna do it!

WOD for Monday 013111  – Click Here For Today’s Schedule 
 Squat Clean
3 reps @65%
3 reps @70%
3 reps @80%
3 reps @85%
3 reps @95%
A day of training at Pendlay’s California Strength — here
–Rest–
For Time:
20-18-16-14-12-10-8-6-4-2 Double Unders
1-2-3-4-5-6-7-8-9-10 KB Swings (70/52)

Post Clean Loads and Metcon Time to Comments
All %’s for the strength segment of the workout should be based on your 1RM for the lift and are meant to serve as a guide in your training.  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.  All reps should be received in a full front squat.           

The Metcon is designed to be hard and fast…under 8 minutes.  Get your DU’s together.         

ENDURANCE WOD tonight at 6pm!
4 Rounds
Row 1000m
or Run 800m
Rest 4 minutes between rounds

Upcoming Foundations Courses
Starting February 15th – (Tues/Thurs @7pm)
Starting March 8th – (Tues/Thurs @7pm)
Starting March 29th – (Tues/Thurs @7pm)
Starting April 19th – (Tues/Thurs @7pm)

Upcoming Events
Fifth Ape Parkour Seminar – Saturday, February 5
Couples Throwdown– Saturday, February 12
Triad Barbell Open — Sat, February 26th, at CF Downtown Winston
Durham Indoor Rowing Trials — Sun, February 27th

Want to see what the Fifth Ape Seminar on February 5th is all about?  Check this out!
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