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Offensive Line

4
Nov

Offensive Line

Next Bootcamps start MONDAY!
Tell your friends and receive ONE MONTH FREE for every new friend who registers!      

WOD for Friday 110510 — – Click Here For Today’s Schedule 
Overhead Squat

5-5-3-3-1-1-1-1
–Rest–
9-6-3 Reps For Time:
Deadlift (80% 1RM) 
Muscle Ups
50m Sled Push (1x per round) 

Post Overhead Squat Loads and Metcon Time to Comments
For the strength segment, progressively add weight on your Overhead Squat until you reach a 1RM.  Use good sense and judgement for all lifts.  When in doubt, live to lift again another day.  All squats should be below parallel….don’t be afraid to dump the bar.  Be aware of where you stand today if you’re not lifting!

For the Metcon,  sub 4 pullups AND 4 ring dips for each muscle up.  Do just 1 50m sled push each round….you do not need to turn the sled around at the 25m point…just push it from the other side.   

*SURVEY QUESTION OF THE DAY*
If we offered a 7:15am WOD, would you attend it regularly, ie 2-3 times per week?  Post answer to comments

Upcoming Bootcamps Starting November 8th
CrossFit Bootcamp (M/W/F @6:15am)
CrossFit Bootcamp (M/W/F @7:15am)
CrossFit Bootcamp (M/W/F @6:00pm)
Weight Loss Bootcamp (M/W/F @7:00pm)

Upcoming Foundations CourseFINAL CLASSES OF 2010!
Starting Tuesday, November 9th (Tues/Thurs 7pm) — Only 3 spots left!
Starting Thursday, December 2nd (Tues/Thurs 7pm)

Upcoming Events
CrossFit Gymnastics Certification – Sat/Sun, December 4/5
Carolina Fitness Challenge – Sat, December 11
CrossFit Rowing Foundations Certification – Saturday, January 15

Easy “how-to” move the push sled…Watch this!
[youtube]http://www.youtube.com/watch?v=QNvisS8KmMA[/youtube]

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