Fight Gone Bad 5 — September 25th! 
Click here to join our fundraising team
help us raise money for the Wounded Warrior Project and the LiveSTRONG Foundation! 
This event is for EVERYONE!  Please sign up and encourage your friends to donate! 

Can’t make it?  You can still donate!

WOD for Friday 091710 — – Click Here For Today’s Schedule 
Back Squat
Warmup:  3 reps @40/50/60/70% 1RM
Work:  5 sets of 3 reps @80% 1RM
–Rest–
21-15-9 Reps For Time:
KB Swings (52/35)
Hand Release Pushups  

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 5 work sets at 80% 1RM.  Use common sense and good judgement for all lifts.  When in doubt, live to lift again another day.  All squats should be below parallel and stood to full knee and hip extension.    

For the Metcon, add a weight vest to scale up the pushups further.  KB Swings are American style. 

Upcoming Foundations Classes
Starting September 28th (Tues/Thurs @7pm) — Only 3 spots left!
Starting October 19th (Tues/Thurs @7pm)

Upcoming Events
Fight Gone Bad 5 Fundraiser – Saturday, September 25
Pendlay Olympic Seminar – Saturday, October 16 — FULL!
Strength & Conditioning Gymnastics Certification – Sat/Sun, December 4/5
Carolina Fitness Challenge – Sat, December 11

Fight Gone Bad 5…..support the LiveSTRONG Foundation…. 
[youtube]http://www.youtube.com/watch?v=t8QrsVLchaA[/youtube]