WOMEN’S SELF-DEFENSE SEMINAR!
This Saturday from 12-3pm!  Space still available!

We’re giving you ONE MONTH FREE when you
refer a friend to our Foundations Class starting Tuesday!

WOD for Tuesday 042010 – Click Here For Today’s Schedule 
Hang Snatch
Perform 20 reps at 75% 1RM.  Rest sufficiently between each rep.
–Rest–
AMRAP in 15 minutes:
12 Box Jumps (24/20)
8 Sumo Deadlift High Pulls (95/65)

Post Loads and Number of  Rounds to Comments
Today’s strength segment is designed to allow you to perform 20 properly executed Hang Snatches.  All reps should be started in the Hang position and received in a full overhead squat.  Rest just enough between reps to be able to execute the next one without failing.  If you’re unsure about your technique or ability to perform a given rep safely at the posted %, then use common sense and good judgement.  When in doubt, live to lift again another day.  

For the Metcon, try jumping for all of the Box Jumps and use a SDHP load that allows for proper movement execution.    

EVENTS @ CROSSFIT DURHAM
Womens Self Defense Seminar — Saturday, April 24th
Whole9 Nutrition Workshop — Thursday, May 6th — 8 spots left!

Upcoming FOUNDATIONS Classes
Starting April 20th (Tues/Thurs @7pm)
Starting May 11th (Tues/Thurs @7pm)