Kipping Butterflies

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

WOD for Monday 080210 — – Click Here For Today’s Schedule 
Front Squat
Determine 1RM Max
Warmup:  3 reps @40/50/60% 1RM
Work:  1 rep @75/85/95% 1RM, 3-4 attempts at a new 1RM
–Rest–
For Time:
100 Pullups

Post Front Squat Loads and Metcon Time to Comments
For the strength segment, follow the warmup sequence to determine your 1RM Front Squat.  Use common sense and good judgement.  When in doubt, live to lift again another day.  New 1RM’s may only be recorded if the lift is done with full ROM, ie squatted below parallel and stood to full knee and hip extension.

For the Metcon, scale pullups as necessary but use the least amount of resistance necessary.  Wanna scale up?  Try chest to bar.  EASY ON THE CHALK!

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

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

Challenge Anyone?
[youtube]http://www.youtube.com/watch?v=IZo8J_WhKms[/youtube]