The Morning After The Fight

Thanks to everyone who came out for Fight Gone Bad 5  yesterday!! 
We had over 50 athletes complete the WOD! 

Donations are still possible until October 1st — click here to support
 the Wounded Warrior Project and the LiveSTRONG Foundation! 

WOD for Sunday 092610 — – Click Here For Today’s Schedule 
Deadlift
Warmup:  5 reps @40/50/60/70% 1RM 
Work:  5 sets of 4 reps @75% 1RM
–Rest–
For Time:
30 Back Squats (1x bodyweight)
Row 1000m 

Post Deadlift Loads and Metcon Time To Comments
For the strength segment, you will do four warmup sets for the Deadlift and then 5 work sets at 75% 1RM.  Use common sense and good judgement for all lifts.  When in doubt, live to lift again another day.  

For the Metcon, use a Back Squat load of 55% 1RM to maximize power output and intensity. 

*SURVEY QUESTION OF THE DAY*
What did you think about the overall experience of Fight Gone Bad 5?  Post answer to comments

Upcoming Foundations Classes
Starting September 28th (Tues/Thurs @7pm) — Only 2 spots left!
Starting October 19th (Tues/Thurs @7pm)

Upcoming Events
Amazing “Grace” Fundraiser – Saturday, October 23
Strength & Conditioning Gymnastics Certification – Sat/Sun, December 4/5
Carolina Fitness Challenge – Sat, December 11 – Registration opens Monday!