Fight Gone Bad 5 — JUST 5 DAYS AWAY! 
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 Monday 092010 — – Click Here For Today’s Schedule 
Weighted Pullups
5 sets of 5 reps
–Rest–
21-15-9 Reps For Time:
Power Snatch (50% 1RM)
Pullups  

Post Pullup Loads and Metcon Time To Comments
For the strength segment, you will do five sets of weighted pullups carrying as much weight as possible.  Use weight vests, weight belts, or a dumbbell between your feet to add load.  Ensure all pullups are full ROM….shoulder and elbow at full extension at the bottom and chin over the bar at the top.

For the Metcon, use the prescribed power snatch load to maximize power output and intensity for the WOD. 

ENDURANCE WOD tonight at 6pm!
Run or Row
2×5 min intervals w/2min recovery between intervals
then
5x1min Intervals w/30sec recovery between intervals
Hold maximal distance possible on each of the set intervals

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…. 
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