410 W Geer St, Durham, NC 27701 (919) 907-1233

Pistol Range

Fight Gone Bad 5 — September 25th! 
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WOD for Saturday 073110 – – Click Here For Today’s Schedule 
Back Squat
Warmup:  3 reps @40/50/60/75% 1RM
Work:  2 sets of 3 reps @85% 1RM, 1 set of Max Reps @85% 1RM
–Rest–
AMRAP in 12 minutes of:
5 Handstand Pushups
10 Pistols (5 each leg)
15 Ring Rows

Post Back Squat Loads and Metcon Time to Comments
For the strength segment, you will do four warmup sets for the Back Squat followed by 3 work sets at 85% 1RM.  Note that the final set is for Max Reps @85% 1RM.  Use common sense and good judgement for all lifts.  When in doubt, live to lift again another day.  All reps should be squatted below parallel.  

For the Metcon, scale HSPU’s and Pistols as necessary to ensure proper movement execution.  Ring Rows should be done in the supine (lying flat) position. 

OPEN GYM tonight from 11-12pm!  Make up a missed WOD or work on your lifts.    

*ARTICLE OF THE DAY*
DB’s Need Not Apply (courtesy of CF Watertown)

Upcoming Events
Fight Gone Bad 5 - Saturday, September 25
Pendlay Olympic Seminar - Saturday, October 16th — Only 7 spots left!

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