Fight Gone Bad 5 — September 25th! 
Join our team and
help us raise money for the Wounded Warrior Project!

WOD for Thursday 081210 — – Click Here For Today’s Schedule 
Clean & Jerk
Warmup:  3 reps @40/50/60/70%% 1RM
Work:  5 sets of 3 reps @80% 1RM
–Rest–
On the minute for 12 minutes:
2 Power Cleans
1 Power Snatch
Use of load of 80% Snatch 1RM for both movements.  Perform 5 burpees at the end of the WOD for every missed rep.

Post Clean & Jerk Loads and Metcon Load to Comments
For the strength segment, you will do four warmup sets for the Clean & Jerk followed by 5 work sets at 80% 1RM.  Use common sense and good judgement for all lifts.  When in doubt, live to lift again another day.  Cleans should be received in a full front squat.  Jerks may be push jerks or split jerks.   

For the Metcon, if you use the appropriate load % this will be a tough WOD.  Don’t go too light!

ENDURANCE WOD tonight at 6pm!
3 Rounds
30sec on, 30 sec off
30 sec on, 25 sec off
30 sec on, 20 sec off
30 sec on, 15 sec off
30 sec on, 10 sec off
30 sec on, 5 sec off
30 sec on, Rest 2 minutes

Upcoming FOUNDATIONS Classes
Starting September 7th  (Tues/Thurs @7pm) — Only 4 spots left!
Starting September 28th (Tues/Thurs @7pm) 
Starting October 19th (Tues/Thurs @7pm)

Upcoming Events
Nutrition Q&A w/Dr. Peters – Saturday, September 11 — FREE!
Fight Gone Bad 5 Fundraiser – Saturday, September 25
Pendlay Olympic Seminar – Saturday, October 16 — SOLD OUT!
Strength & Conditioning Gymnastics Certification – Sat/Sun, December 4/5

Classic Strongman Stuff!
[youtube]http://www.youtube.com/watch?v=KvRAp4YxSsg[/youtube]