Fight Gone Bad 5 — September 25th! 
Join our team!

WOD for Thursday 072910 — – Click Here For Today’s Schedule 
Bench Press
Warmup:  3 reps @40/50/60/70% 1RM
Work: 4 sets of 3 reps @80% 1RM, 1 set of Max Reps @80% 1RM
–Rest–
7 Rounds For Time
7 DB Deadlifts (35/22)
7 DB Hang Power Cleans
7 DB Thrusters

Post Deadlift Loads and Metcon Time to Comments
For the strength segment, you will do four warmup sets for the Bench Press followed by 5 work sets at 80% 1RM.  Note that the final set is for Max Reps @80% 1RM.  Use common sense and good judgement for all lifts.  When in doubt, live to lift again another day.  All reps should be lowered to the chest and locked out to full extension.  

ENDURANCE WOD tonight at 6pm!
Run
2 Rounds
12 Minutes Max Effort
Rest 2 Minutes
or
Row
2 Rounds
8 Minutes Max Effort
Rest 2 Minutes

Bootcamps – Starting THIS WEEK
Strength & Conditioning Bootcamp (M/W/F @6:15am)
Strength & Conditioning Bootcamp (M/W/F @7:15am)
Strength & Conditioning Bootcamp (M/W/F @6:00pm)
Weight Loss Bootcamp (M/W/F @7:00pm)

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