Fight Gone Bad 5 — JUST A WEEK AWAY! 
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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 Saturday 091810 — – Click Here For Today’s Schedule 
Snatch
Warmup:  3 reps @40/50/60/70% 1RM
Work:  3 sets of 3 reps @85% 1RM
–Rest–
AMRAP in 12 minutes:
Max Reps Push Press (65% 1RM)
30 Double Unders  

Post Snatch Loads and Number of Push Presses Completed to Comments
For the strength segment, you will do four warmup sets for the Snatch followed by 3 work sets at 85% 1RM.  Use common sense and good judgement for all lifts.  When in doubt, live to lift again another day.  All reps should be received in a full overhead squat and stood to full knee and hip extension with arms locked out overhead.    

For the Metcon, score is the total number of Push Presses.  Use the posted % for as many reps as you can…you may rest in the rack position.  Once you rack the bar in the squat racks or miss a rep move on to Double Unders.  Sub for Double Unders is Double Unders. 

OPEN GYM today from 11am-12pm!  Make up a missed WOD or work on your lifts!

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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