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Dirty Woman

29
Sep

Dirty Woman

The 2010 Carolina Fitness Challenge is coming December 11th!
Check out the details:  www.carolinafitnesschallenge.com

WOD for Thursday 093010 — – Click Here For Today’s Schedule 
Back Squat
Warmup:  3 reps @40/50/60/70% 1RM
Work:  3 sets of 3 reps @85% 1RM
–Rest–
“Diane”
21-15-9 Reps For Time:
Deadlift (225/155)
Handstand Pushups 

Post Back Squat Loads and Metcon Time To Comments
For the strength segment, you will do four warmup sets for the Back Squat and then 3 work sets at 85% 1RM.  Use common sense and good judgement for all lifts.  When in doubt, live to lift again another day.  All squats should be below parallel!  

This is a CrossFit Benchmark WOD.  Scale as necessary to ensure proper movement execution. 

ENDURANCE WOD tonight at 6pm!
Run or Row
3 Rounds
3 min intervals
3min recovery

*SURVEY QUESTION OF THE DAY*
Would you be interested in a gym Halloween party on Saturday night, October 23rd?  Please post answer to comments so we can decide whether to schedule it or not

Upcoming Foundations Classes
Starting October 19th (Tues/Thurs @7pm)

Upcoming Events
Amazing “Grace” Fundraiser – Saturday, October 23
CrossFit Gymnastics Certification – Sat/Sun, December 4/5
Carolina Fitness Challenge – Sat, December 11 – Registration now open!
CrossFit Rowing Foundations Certification – Saturday, January 15

Amazing “Grace”, Barbells for Boobs Fundraiser, coming October 23rd.  Register here

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