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Renegade

27
Apr

Renegade

WHOLE 9 NUTRITION SEMINAR!
Thursday, May 6th!  Only a few spots left!

We’re giving you ONE MONTH FREE when you
refer a friend to one of our Foundations Classes!

WOD for Wednesday 042810 – Click Here For Today’s Schedule 
Bench Press
5-5-5-5-5
–Rest–
AMRAP in 15 minutes:
10 Renegade Rows (35/22)
15 Knees To Elbows
Run 200m

Post Load and Number of Rounds to Comments
For today’s strength you likely don’t have a 1RM.  Hence, no %’s.  Work up to a max effort set of 5 reps on the last set.  For safety, use a spotter on ALL sets.  You should generally not be failing on any set except maybe the last one of the day.  If you’re unsure about your technique or ability to perform a given set safely at a particular load, then use common sense and good judgement.  When in doubt, live to lift again another day.  

*SURVEY QUESTION OF THE DAY*
We are looking at scheduling some events for the next few months.  What seminars would you be interested in attending?  Post answer to comments

EVENTS @ CROSSFIT DURHAM
Whole9 Nutrition Workshop — Thursday, May 6th — 4 spots left!

Upcoming FOUNDATIONS Classes
Starting May 11th (Tues/Thurs @7pm)
Starting June 1st (Tues/Thurs @7pm)

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