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

WOD for Wednesday 080410 — – Click Here For Today’s Schedule 
Clean & Jerk
Warmup:  5 reps @40/50/60% 1RM
Work:  5 sets of 4 reps @75% 1RM
–Rest–
21-15-9 For Time:
Power Clean (45% 1RM)
Ring Pushups

Post Clean and Jerk Loads and Metcon Time to Comments
For the strength segment, you will do three warmup sets for the Clean & Jerk followed by 5 work sets at 75% 1RM.  Use common sense and good judgement for all lifts.  When in doubt, live to lift again another day.  Cleans should be received in the full front squat position and jerks should be locked out to full elbow and shoulder extension.

For the Metcon, use the posted % for Power Clean to maximize power output and intensity for the WOD.    

*SCHEDULE UPDATE*
Beginning this Sunday, August 8th, there will be WODs at 10am and 11am.  There will no longer be a 12pm WOD on Sundays.

Upcoming Events
Fight Gone Bad 5 – Saturday, September 25
Pendlay Olympic Seminar – Saturday, October 16 — Only 2 spots left!
Strength & Conditioning Gymnastics Certification – Sat/Sun, December 4/5

Coach Glenn Pendlay’s athletes in action!
[youtube]http://www.youtube.com/watch?v=leegpLl1K0A[/youtube]