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Swingin Sandwich

25
Jul

Swingin Sandwich

We are hosting the 2012 Bull City Barbell Open on August 18th! 

Email dave@crossfitdurham.com if you’d like to volunteer!

WOD for Thursday 072612Click Here For Today’s Schedule
Deadlift
Establish 1RM
–Rest–
For Time:
Run 800m
10-9-8-7-6-5-4-3-2-1 Reps
Ball Slams (30/20)
KB Swings (70/52)
Run 800m

Post Deadlift Loads and Workout Time to Comments
For the Deadlift, take 15-20 minutes to warm up and set a 1RM for the day.  You should work up to the heaviest weight that you know you can get, which is probably more like 98% of your true 1RM.  Do your best to NOT fail on any reps.  It’s ok to leave something in the tank for next time.  Don’t forget to put your PRs up on the PR BOARD!

For the conditioning workout, you are running one 800m run at the beginning and end of the workout.  In between, perform the reps of slams and swings.  The KB Swings are American.

Laura Phelps-Sweatt Deadlifts 550lbs
[youtube]http://www.youtube.com/watch?v=uaOs_S7DV_Q[/youtube]

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