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Keep Your Chin Up

4
Feb

Keep Your Chin Up

Fifth Ape Seminar is TODAY!  Spots still open!
[youtube]http://www.youtube.com/watch?v=4moONJvlAuw&feature=player_embedded[/youtube]

WOD for Saturday 020511  – Click Here For Today’s Schedule 
Chin Ups
50 Strict Reps
Don’t do these please – here
–Rest–

For Time:
50 Box Jumps (20″)
50 KB Swings (52/35)

50 Situps
50 DB Hang Power Cleans (40/25)
Run 800m
50 Back Extensions 

Post Metcon Time to Comments
For the strength segment, perform 50 strict Chin Ups….pullups with an underhand grip.  Rep 50 should look as solid as Rep 1 AND have the same ROM.  Get your chin over the bar each rep.  Do not do these quickly.  Do them perfectly. 

For the Metcon, use the GHD for situps and back extensions if it is available and you are up to it.               

MOBILITY WOD today at 11am!  Recovery time!

Upcoming Foundations Courses
Starting February 15th – (Tues/Thurs @7pm) – Only 4 spots left!
Starting March 8th – (Tues/Thurs @7pm)
Starting March 29th – (Tues/Thurs @7pm)
Starting April 19th – (Tues/Thurs @7pm)

Upcoming Events
Fifth Ape Parkour Seminar – Saturday, February 5
Couples Throwdown– Saturday, February 12
Triad Barbell Open — Sat, February 26th, at CF Downtown Winston
Durham Indoor Rowing Trials — Sun, February 27th

Durham Indoor Rowing Trials – February 27th! 
You KNOW you wanna do it!

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