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A Little Extra

29
Mar

A Little Extra

Tomorrow we are participating in a local fundraiser WOD for injured Raleigh Police Officer, Adam Young. 

 Check out the details and register here.

You can also donate whatever you wish on Saturday morning.

WOD for Friday 033012Click Here For Today’s Schedule
Power Clean
3-3-3-1-1-1
–Rest–
AMRAP in 8 minutes:
10 Push Press (135/95)
20 KB Swings (52/35)
30 Double Unders
–Rest–
50 Toes To Bar

Post Power Clean Loads and Workout Rounds to Comments
For the strength segment, work up to a heavy Power Clean single.  If you’re bending your arms, curling the bar, or leaning over backwards to receive the bar at your shoulders note that that is NOT a Power Clean.  Get as heavy as you can with good form.  If you are not yet comfortable taking the bar from the floor, work from one of the hang positions.

For the conditioning workout, there is little time for rest.  It’s only 8 minutes, so go hard from the start.  Catch your breath after the WOD and then at your own pace perform 50 Toes To Bar…scale and break them up as needed.

OPEN GYM tonight from 7-7:45pm!

Awesome Toes to Bar breakdown
[youtube]http://www.youtube.com/watch?v=8ev0elWWDpE[/youtube]

CFD is going to see the Durham Bulls on May 19th!  

Hope you can join us.  Click here for more info

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