Fight Gone Bad 5 — September 25th!
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help us raise money for the Wounded Warrior Project!
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WOD for Thursday 090910 — – Click Here For Today’s Schedule
Warmup: 3 reps @40/50/60/70% 1RM
Work: 3 sets of 3 reps @85% 1RM
AMRAP in 12 minutes:
7 KB Swings (52/35)
7 DB Cleans (40/25)
7 Knees To Elbows
Post Front Squat Loads and Metcon Rounds to Comments
For the strength segment, you will do four warmup sets for the Front Squat followed by 3 work sets at 85% 1RM. Use common sense and good judgement for all lifts. When in doubt, live to lift again another day.
For the Metcon, the dumbbell cleans are FULL squat. Scale up KTE’s to Toes To Bar.
ENDURANCE WOD tonight at 6pm!
90 seconds rest
Nutrition Q&A w/Dr. Peters - Saturday, September 11 — FREE! — 8 spots left!
Fight Gone Bad 5 Fundraiser - Saturday, September 25
Pendlay Olympic Seminar - Saturday, October 16 — FULL!
CrossFit Gymnastics Certification – Sat/Sun, December 4/5
Need a reason to participate in or donate to Fight Gone Bad 5? Here’s a few….