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WOD for Wednesday 021010 — Click Here For Today’s Schedule
3 reps @ 65% 1RM
3 reps @ 70% 1RM
3 reps @ 80% 1RM
3 reps @ 85% 1RM
3 reps @ 95% 1RM
2 Rounds of “Barbara” (3 minutes rest b/t rounds)
50 Air Squats
Post Loads and 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.
This metcon is a modified Strength & Conditioning Benchmark WOD. Each round should be completed in 3-5 minutes, so scale pullups and pushups accordingly to maximize power output and intensity.
*SURVEY QUESTION OF THE DAY*
Hey Ladies! Would you be interested in a Women’s Self-Defense Seminar? Post answer to comments
UPCOMING EVENTS @ CROSSFIT DURHAM
Olympic Weightlifting Seminar — Sunday, February 21st — SOLD OUT!
BEAST SKILLS Gymnastics Seminar — Saturday, March 13th — FILLING FAST!
Durham Indoor Rowing Trials — Saturday, March 20th