We’re hosting the 4th Annual Carolina Fitness Challenge tomorrow!

We’ll be doing some set up in the gym and building on Friday evening from 5-9pm.  Stop by before or after your WOD if you can!

The gym is CLOSED for WODs and all other training tomorrow!

WOD for Friday 011113 – Click Here For Today’s Schedule
Deadlift – 90%        
1-1-1-1-1             
–Rest–
2 Rounds for Time (20 minute cap):
20 Power Cleans (135/95)
20 Toes to Bar
20 Front Squat
20 Toes to Bar
20 Deadlift
20 Toes to Bar

Post Deadlift Loads and Workout Time to Comments
For the strength segment, after a thorough warmup perform 5 Deadlift singles at 90% 1RM.  Ever tried a Sumo Deadlift before?  Why not today?  Note that ALL five singles should be at 90%, so you are .

For the conditioning workout, use one bar for all three barbell movements.  You’ll have to scale based on your weakest movement, likely the power clean.  Scale toes to bar as necessary.

ENDURANCE WORKOUT tonight at 6pm!