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WOD for Tuesday 030910 — Click Here For Today’s Schedule
Deadlift
5 reps @ 55% 1RM
5 reps @ 65% 1RM
5 reps @ 70% 1RM
5 reps @ 80% 1RM
5 reps @ 85% 1RM
–Rest–
4 Rounds For Time:
Row 250m
Run 200m

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 WOD will be performed as a relay race in teams of three or four.  The moment one member comes off the rower, the next teammate may begin rowing.  The workout is completed when each member of the team has rowed 1000 meters and run 800 meters.  If you don’t have teammates to share the burden, give yourself 2-3 minutes of rest between rounds, and score the times for each round.    

EVENTS @ CROSSFIT DURHAM
Durham Indoor Rowing Trials — Saturday, March 20th — Register by March 13th!
Womens Self Defense Seminar — Saturday, April 24th
Whole9 Nutrition Workshop — Thursday, May 6th

Upcoming FOUNDATIONS Classes
Starting March 9th (Tues/Thurs @7pm)
Starting March 30th (Tues/Thurs @7pm)

We need smelling salts!
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